How many calories do you need to burn to lose 1 kg of excess fat?

It’s scary to see what some sites, especially women’s ones, recommend for weight loss. Most of their advice is dangerous to your health! I would even say that's all.

In order not to waste my time and yours, I will say that in this article there will be nothing about miracle supplements and easy ways to lose 10 kg in a week. Those who tell you that this is possible are either selling their product to you or are illiterate people.

How to quickly remove belly and sides.

Simple logic - you need to burn more calories than you consumed. 1 kg of fat contains 7000-10000 kcal (depending on the nature of the fat), i.e. the calorie deficit must be at least 7000 in order to burn 1 kg of fat on the sides.

Want to lose 10kg in a week? Please! Burn 70,000-100,000 kcal in a week, not counting food. What's weak?

I think these numbers have convinced you. And you no longer believe in these stories.

Be sure to check out:

• How to pump up your six-pack
• Exercises for abdominal muscles
• How to burn fat

Method 1. Excess fat on your arms? Counting calories

One of the main reasons for excessive roundness of the arms is excess weight. If pies and chocolates are frequent guests on your table, then unspent calories are put aside. In your case - in your hands.

Therefore, in order to remove fat from your arms, you first need to move more and eat less. But you shouldn’t go on a starvation diet: you will feel lethargic and weak. Just shift your menu towards vegetables, poultry, fish and vegetable fats. Drink plenty of clean water - it removes toxins and is excellent for weight loss.

How many kg of fat can you burn in 1 week?

If you create a calorie deficit of 1000, you will lose 1 kg in a week. Believe me, this is a lot. 1 kg per week is the maximum you can count on in terms of fat burning. Typically this is 0.5-1 kg of fat per week.

If your weight falls faster, i.e. If you lose more than 1 kg of weight per week, then you burn your muscles and soon you will start to gain fat again and there will be no joy from the fact that you have lost weight.

There is only one way to lose weight more than 1 kg in the FIRST week - cleanse your body. Over the course of your life, so much crap has accumulated in your body that it not only worsens your well-being, but also adds weight to you, makes you eat more and digest food poorly.

Go to the pharmacy and buy regular tea to cleanse the intestines, drink it for a few days, and then forget it. Drink it at least once a month for 2-3 days to cleanse your intestines. This will improve the absorption of food and reduce your belly fat.

Features of fat cell breakdown

The fat itself is located in adipocytes or fat cells. To extract it from there, it must be transformed into fatty acids and glycerol. To begin the breakdown process, you need to reduce the level of fatty acids in the blood (through diet) or increase the concentration of ATP breakdown products (through sports), which supply energy reserves and require fatty acids for their formation. We are not talking about glycerol now. Once in the blood, fatty acids move along with proteins and albumins. Their quantity determines blood viscosity and albumin content. This is another factor to consider when losing weight quickly.

Fatty acids are partially consumed for ATP energy resources with the participation of muscle contractions. Muscle activity promotes the utilization of fatty acids. At the end of the acid breakdown process, carbon dioxide and water are formed. After decomposition, water exceeds fatty acids by mass by 7.5 times. Thus, if you lose no more than 500 grams of fat per week, then it is safe. If, say, 1.5 kg of it per week is lost, then the volume of blood per day should increase by 1.5 liters. In total, a person has about five liters of shelter, so the increase will be 30%. And the additional liquid formed when burning fat passes through all vessels, loading the heart, kidneys, and internal organs. If fats are burned very quickly, this leads to severe wear and tear on the heart and kidneys. And this is another factor against rapid weight loss.

If weight loss occurs only through dieting, without sports, then this is also not the best scenario. Accelerating the weight loss process leads to an increase in the concentration of fatty acids in the body, increasing the risk of cholesterol deposits in blood vessels. If the muscles do not burn fat, it penetrates the liver and puts too much strain on it. Over the course of several strict diets, the liver can become heavily filled with fat cells and become a fatty organ, which provokes cirrhosis of the liver. Physical activity will help prevent fats from entering the liver. The diet should have enough protein, which takes part in the formation of muscles, which take an active part in the utilization of fat. It is also important that the body receives enough vitamins. It is useful to consume fish oil and flaxseed oil, which help normalize metabolism.

Now you know how many calories are in one kg of human fat, and how the process of burning this substance occurs. Remember that fat loss should be safe and moderate. It is important to listen to your body and not overdo it.

Harmful tips for burning belly fat

I will give a small list of diets that practically do not burn fat, but injure your body and force you to lose muscle, and therefore slow down your metabolism.

Diets that are dangerous to your health:

• Kefir diet - sit on kefir all day long
• Juice diet - drink only juices
• Watermelon diet - eat only watermelons for several days
• Low-carbohydrate diet - complete avoidance of carbohydrates
• Starvation
• And others

In general, all diets in which you have to eat one single product or completely eliminate proteins, fats or carbohydrates are a sure way to a bad figure.

I took a special break from writing an article just now to look again at what diets are recommended online to burn fat and get rid of belly fat.

And you know what horrified me? Not what the site authors write, but what ladies write in the comments and say: yes, I lost 6 kg on this diet in a week or 10 days. I was depleted by 6 kg and that’s what I should write about, and not fool people. Well, let's leave these... I don't even know what to call them.

Myth #4: You can burn belly fat.

Many people simply fanatically train their abdominal muscles, believing that they will soon be flat and sculpted, “wake up, gentlemen.” Abdominal exercises involve a small number of muscles and require minimal energy. In order for your belly to acquire an attractive appearance and others around you to pay attention to it, looking with envy at your waist, start doing it in the kitchen, choosing the right food products.

Fat deposits on the abdomen appear first (especially in the lower part), and are the last to go away, such is the anatomy of the body. Therefore, you need to lose weight everywhere in order to see your abs; you will find invaluable help with a diet for abs - here.

What should be included in a proper fat burning diet?

In fact, nothing beyond natural: proteins, fats, carbohydrates. If you remove one of the ingredients, the body will replenish it from internal reserves. For example, if you stop eating carbohydrates altogether, which is 50-60% of all calories per day and the main source of energy (including for the brain), then you will receive all the energy only from proteins and fats. All the fat will be burned, but so will all the proteins, and protein is necessary for the construction of new cells, and it is instead spent on heating the body, for example, etc.

Or the other side of the coin - the watermelon diet. You eat only watermelons and nothing but watermelons. Yes, of course, some toxins will come out and the intestines will be cleansed, but at what cost?

Watermelon has very few calories and even those are carbohydrates. Accordingly, you will experience a terrible protein deficiency in the body. To make up for this loss, the body will begin to eat muscle - the only reserve of protein (amino acids) in the body.

In addition, 1 kg of fat = 10,000 kcal, and 1 kg of muscle = 3300 kcal, i.e. For every 1 kilogram of fat burned, you will lose 3 kg of muscle. And the more muscles in your body, the better your figure and the easier it is for you to burn fat (even without exercise), because... lots of muscle = fast metabolism.

And such things as a juice diet are solid fast carbohydrates, which are instantly absorbed into the blood and there is an instant release of sugar and, as a result, a large load on the pancreas. Scientists have come to the following conclusion: if you drink 1 glass (or 1 liter, I don’t remember) every day for six years in a row, you will develop diabetes!

What about the kefir diet? I’ll answer with a counter question: do you think such a diet will saturate you with all the necessary substances? Proteins, fats, carbohydrates? Now you have your answer.

In the near future, I will distribute the course “How to effectively burn fat in 3 months” to all site visitors. To avoid missing out on the gift, subscribe to updates.

How long does it take for a woman to lose 10 kg of excess weight?

Rhetorical question! Of course, any woman would like to get rid of 10 kilos as soon as possible. For example, in a week! Well, this is possible, but only on condition that you eat only water and exhaust yourself to the point of insanity with physical activity.

With this approach, you will actually lose ten, or maybe more, kilograms, but you will certainly end up in a hospital bed! And who knows whether you will be able to restore your body after such torture. After such weight loss, it is quite possible to remain disabled for the rest of your days.

Nutritionists and endocrinologists believe that you need to lose 5-7 kg per month and then you will not harm your health. In principle, you can lose 10 kg in a month and even without any consequences, however, here you must follow some rules.

Be sure to take a vitamin-mineral complex . For a whole month your body will work at a tense rhythm. To maintain it, it will be necessary to replenish the lack of vitamins and minerals daily.

Maintain a balanced diet . Your menu must include proteins, fats, and carbohydrates. Eat more vegetables and unsweetened fruits. Also, be sure to eat porridge (oatmeal, buckwheat, less often rice).

To drink a lot of water . Water will help speed up metabolic processes and speed up metabolism.

Avoid coffee and alcohol . Coffee and especially alcohol are very harmful to the gastrointestinal mucosa. Considering that the amount of food eaten per day will be too small, coffee will especially irritate the stomach and intestines. Well, there’s nothing to say about alcohol!

Do not use any sweeteners . And even honey! If you want to lose 10 kilos in one month, you will have to give up all existing sweets. And sweeteners are generally poison, so it’s better not to look in their direction.

These are the most important and, perhaps, traditional tips for women who want to lose weight. But there are a few unusual rules that you may not have even heard of.

The right diet to remove belly and sides quickly and without harm to health

The only thing you need to change first in your diet is the number of calories you consume. If you eat 1500 kcal per day, then to burn 1 kg of fat in a week you need to spend 2300-2500 kcal.

Simple advice: don't look for easy ways!

How much protein do you need per day to burn fat correctly?

An average person needs to eat 1g of protein per 1kg of weight per day. If you weigh 60kg, then 60g of protein per day is your minimum. To gain muscle mass, multiply this figure several times. 60g of protein is contained in three liters of milk, 400g of pork, 600g of pasta. Do you eat that much protein every day?

How much fat and carbohydrates do you need per day to lose belly fat?

Fats should make up approximately 20-30% of the total food you consume. There is about the same amount of protein. But carbohydrates make up 50-60% of your diet. If this is not so, then correct it.

Plus, there are two types of carbohydrates: fast or simple and slow or complex. As the name suggests, complex carbohydrates have a more complex structure and take longer to digest and are absorbed into the blood more slowly. There is a constant release of energy.

Simple carbohydrates are digested quickly and quickly raise blood sugar levels. If you don't burn this energy, it turns into fat.

How to find out which carbohydrates are simple and which are complex

The following points increase the rate at which sugar is released into the blood:

• Heat treatment
• Crushing cereals, the finer, the “simpler” the carbohydrate

Let's take wheat as an example. The wheat grain itself has a low glycemic index, i.e. is a complex carbohydrate. Once you grind the wheat, you get semolina (coarsely ground wheat), and grind it again - premium flour. Make buns out of this and we get a very high glycemic index. White flour is absorbed into the blood at almost the same speed as sugar.

Let's take an ordinary carrot. In its raw form it will be a complex carbohydrate, and in its raw form it will be a simple one.

An apple in its raw form is a complex carbohydrate; squeeze the juice and get the simplest carbohydrate.

In general, the idea is this: the more whole the grain is and the less time the heat treatment lasts, the more suitable this product is for food.

Weight loss diet for women

Diet from Dr. Perricone! It will help you quickly and correctly lose weight and belly fat without causing the slightest harm to your health.

Morning

30 minutes before breakfast, drink 1 glass of warm water.

Breakfast:

• omelette with milk from 3 whites and 1 yolk, steamed or 170 gr. baked salmon;
• 1/2 cup of oatmeal with water, 1 slice of melon, 1/2 cup of berries.

Dinner:

• baked salmon – 170 gr. or canned tuna or sardines;
• lettuce – 100 gr.;
• 1 slice of melon;
• 1/2 cup of berries.

Dinner:

• baked salmon – 170 gr.;
• lettuce – 100 g;
• asparagus, broccoli or spinach – 200 g, boiled or steamed with 1 spoon of olive oil.

2 hours before bedtime:

• boiled turkey or chicken breast – 60 g;
• apple or pear, 5 almonds.

Products that promote weight loss and obesity

The lower the glycemic index, the easier it is to lose weight with this product. The higher the glycemic index, the more you gain from it.

Complex carbohydrates:

• Whole grain porridges (not crushed): wheat, buckwheat,
• Pulses: peas, lentils, soy products, chickpeas, mung beans
• Apples, pears, fresh carrots, cucumbers, cabbage
• Most vegetables

I will post a full list of products in a separate article. Subscribe to updates so you don't miss out.

Simple carbohydrates:

• Chips
• Bakery products
• Any juice (fruit, vegetable)
• Potato
• White rice
• Everything sweet (candy, chocolate, etc.)
• Cookies, gingerbread

If you can't lose fat in the gym

Have you managed to lose weight, but the dream of getting rid of fat on your arms and shoulders has not become a reality? It happens that weeks of proper nutrition and hard training do not lead to the desired result.

The reason may be that your “fat traps” are located in the arms and shoulders. Watch your body. If your arms are the first to gain weight when you gain weight, this area will likely be the last area to burn fat. In this case, it makes sense to involve outside help.

Exercises to burn fat

Strength training is the best way to burn fat. After an intense workout, you will burn several times more calories than usual within four hours. This is due to the fact that the body adapts to the load and is in “combat readiness”.

But one power load will not be enough. You need to burn more calories every day than you consume. Therefore, between weight training, use aerobic exercise: running, swimming, etc.

The most accessible running. If you only run, without strength training, the effect will be much less.

Myths and burning belly fat

• If you pump up your abs, fat will go away from your stomach and sides.
• Aerobics is the best fat burner
• Slimming Belt
• Ointments and creams for weight loss
• Can you turn fat into muscle?
• You can burn fat and gain muscle mass

Fat cannot be burned locally! You can only burn fat in your entire body. Hormones store fat in some places (like the belly) more than others, but the body burns fat evenly throughout the body.

List of exercises to remove belly and sides:

• Squats
• Push-ups from the floor, parallel bars
• Pull-ups
• Dumbbell presses
• Running, between workouts

The main thing is to get large muscle groups working, such as the legs and back, where glycogen (sugar) reserves are greatest. After glycogen is spent, subcutaneous fat goes into consumption!

The load should be long-term and regular. A warm-up is definitely needed.

If you are very fat and find it difficult to move

You should not start lifting weights or running! The first thing you need is to change your diet, as I wrote above, and start increasing your physical activity.

Every day you need to walk at least 1-2 km. Before this, do not eat fast carbohydrates or drink juice. Water is possible. If you drink juice, you will burn the energy obtained from it, not fat.

If you are a very obese person, then you need to start with walking. Walk every day. The bigger, the better. Start with 20 minutes of continuous walking. Over the course of a week, increase to 1 hour. Then you can slightly increase the walking time and speed of movement. You can start light running when you weigh about 100 kg.

Effective diet for women

Are those nasty folds on your stomach and sides haunting you? Do you look at yourself in the mirror every now and then and still don’t know what to do with this “wealth”?

Then this diet is for you! It will help you easily lose 10 kg in 2 months and not gain it again. It is also remarkable because in 60 days the body will gradually readjust and “get used to” eating healthy food in small portions.

There are several rules for this diet that must be followed.

1In the evening, on the eve of the first day, you must have dinner no later than 16:00.

2You can eat a little boiled chicken breast or lean fish and an omelet of two eggs.

3 For all 60 days, the last meal should be no later than 19:00.

4 A day you should drink 1.5 liters of pure water or any herbal tea without adding sugar, milk or cream.

5 Potatoes can be consumed if they are listed on the menu.

6People with a sweet tooth are allowed to eat a piece of dark chocolate (not milk chocolate!) once a day.

7If during the diet you break down and eat something extra, do not fall into despair, but continue the diet further.

How to remove belly fat for a man

The scourge of modern men is a protruding belly. Many people don’t understand why it sticks out, even in thin people. In men, fat is deposited primarily in the abdomen. First, a circle of fat forms around the navel, then it grows to the sides, thickens and turns into a ball.

But it's not just about subcutaneous fat! A fat giant grows under your abdominal muscles and pushes your belly out. Sometimes this “thing” can reach a weight of 20 kg. I think the guys in the picture have a higher number)).

In addition to a protruding belly, there is another problem for men. This internal fat layer works like a huge gland and produces the female sex hormone - estrogen, which causes more fat to be deposited in the body and develop as a female type. + estrogen reduces the effect of testosterone.

If you are a man and your waist is 90 cm or more when relaxed, then you have this huge fat gland and you urgently need to lose weight.

Any man needs to do strength training to get rid of his stomach and sides. Running is good, but it will not completely remove your stomach. If only for a few years including a strict diet.

The surest way is to do squats with a barbell, dumbbell presses: standing, on a bench. You need to train your whole body. The body sees that you are using muscles and then it will not eat them. Doing negatives and slow reps on isolation exercises like biceps curls is a must. This will increase your strength endurance and burn more calories.

Always start your workout with large muscle groups to burn the most glycogen reserves. When you don't have enough of it, you will begin to burn fat, and your stomach and sides will shrink. In addition, the carbohydrates eaten after exercise will be stored in the form of glycogen and less sugar will be left in the blood for other activities. And you understand this is a plus.

Sample training program

Exercises to burn fat should be carried out according to a pre-designed plan.
The training program must be done so that the muscles have a high load and sufficient time for rest. For beginners, the best approach is to perform strength (anaerobic) exercises 3 times a week, and aerobic exercises 2 times a week. A sample plan might look like this:

1. Monday: lifting the barbell while lying on a horizontal bench - 3 sets, crunches - 4 series.
2. Tuesday: treadmill - 30-45 minutes.
3. Wednesday: squat with weights (barbell or dumbbells) - 3-4 series, lat pull-down - 3-4 sets.
4. Thursday: day of rest from physical activity.
5. Friday: cycling or working out on an exercise bike - 30 minutes.
6. Saturday: dumbbell curls - 3 sets, French press - 3 sets, crunches - 4 sets.
7. Sunday: day of rest from training.

Along with the training program, you can monitor the fat burning process. As your level of training increases, the number of exercises and approaches should be increased.

Strength exercises for girls and men

Anaerobic exercises should begin with a comprehensive warm-up.
To perform it, you need to make a series of circular movements with your arms forward and backward, tilting your body forward and to the sides, lifting your legs in front of you and throwing your shins back to your buttocks. The duration of the warm-up cycle is 5-7 minutes. To prepare the body for power loads, it is also effective to use short cardio - 7-10 minutes on a treadmill or elliptical will help warm up the ligaments and joints and saturate the body with oxygen.

Strength exercises to burn fat should include the bench press, barbell squats, and lat pull-downs.

The press is performed according to the algorithm:

1. Equip the barbell.
2. Lying on a bench, clasp the bar with your palms (the grip should be of medium width).
3. Remove the bar from the racks.
4. As you inhale, lower the projectile down into the chest area.
5. As you exhale, press the barbell up until your arms are completely straightened.
6. Do 12-15 repetitions.
7. Rest for 70-100 seconds and perform another 3-4 sets.

Strength training is a set of sports exercises with a constant increase in weight load.
The duration of rest can be increased or decreased depending on sports training. The technique for performing squats with a barbell looks like this:

1. Place the required weight on the bar.
2. Position yourself under the apparatus, grab the bar with your hands with a wide grip and lift the barbell onto your shoulders.
3. As you inhale, slowly lower yourself into a sitting position.
4. As you exhale, rise up.
5. Do 10-12 repetitions.

The muscles of the thighs and buttocks are the largest in humans, so the pause to restore strength between approaches during squats should be increased to 3 minutes.
It is important to ensure that the spinal column remains straight throughout the entire range of motion - otherwise, injury to the cartilage tissue may occur. The pull-down of the upper block is carried out on a block simulator. You can pull the bar either behind your head or to your chest. It is recommended to use different options at each subsequent workout - this will help avoid the back muscles adapting to the loads, as well as reducing the rate of fat burning.

Upper pulley rows, like abdominal crunches, are performed according to the same principle: while moving with effort, exhale, while relaxing, inhale.

Women's cardio

To lose weight, women should use fitness training that contains a large amount of cardio exercise. The best aerobic exercise equipment for girls are:

• stepper;
• treadmill;
• exercise bike.

Regularly riding an exercise bike is a great help in getting rid of extra pounds.
It is recommended to exercise on equipment with an electronic display - it allows you to monitor your heart rate, monitor the distance traveled and the amount of energy expended. 1 hour of work on a cardio machine at medium intensity allows you to spend 400-600 kcal. In a gym environment, it is effective to use sports games as aerobic exercise: basketball, volleyball, tennis.

Cardio training for men

Unlike the fairer sex, men are more susceptible to the development of catabolism - the process of destruction of muscle tissue in response to stress.
For this reason, in order to lose weight through fat and not muscle, the duration of cardio training should be limited to 40-45 minutes. In addition to sports games and traditional exercise equipment (treadmill, stepper, exercise bike), guys can effectively use ellipsoids. Exercise on them involves almost all muscle groups, allowing you to create an intense, fat-burning load in a short time.

Circuit training

2-3 months after the start of classes, it is advisable to use circuit training.
Modern fitness centers are equipped with special areas in which strength and aerobic exercise equipment are located in one block. The idea of ​​a circuit workout is to alternate between anaerobic and cardio exercises. At the same time, the rest time between approaches is reduced to 10-20 seconds. This technique allows you to induce even higher energy costs and burn fat as quickly as possible.

An example of a circle lesson might look like this:

1. Work on the treadmill - 1 minute.
2. Bench press - 8 reps.
3. Pedaling an exercise bike - 1 minute.
4. Block row - 10 reps.
5. Stepper exercise - 40 seconds.
6. Squats with a barbell - 6 times.
7. Ab crunches - 15 times.

After completing the complex, you need to rest for 2-3 minutes and do another 3-4 series. During a circuit class, the body receives unusually high stress, and therefore it is recommended to use this type of exercise no more than once a week.

Circuit training is a series of exercises that follow each other in a certain order. Photo: icanworkout.me

How to burn fat and remove belly and sides. Results

Let's briefly summarize all of the above.

To remove belly fat you need:

• Burn more calories than you consume
• Exercise regularly (6 days a week)
• Of these, do strength exercises 3 days a week
• Eating complex carbohydrates
• Avoid simple carbohydrates while burning fat
• Never use fad diets
• Eat balanced
• Avoid deficiencies in proteins, fats or carbohydrates

Now you know how to get rid of your belly. If you are unable to remove belly fat, then follow the recommendations and your belly fat will definitely disappear.

Sergey Troshin, your guide in the world of bodybuilding, was with you

PS In the next article I will tell you how to burn fat and lose belly fat at home, what exercises you need to do, give an example of a training program and a couple of surprises. Subscribe to updates so you don't miss out. By the way, I will give you a gift worth 2500 rubles on this upcoming day, don’t miss it.

What do you need to do to burn 1 kg of pure fat?

The article is GREAT. VERY. but REALLY informative.

Whoever finishes reading is a hero and an expert in the fight against extra pounds))))

taken from the forum) Hello! In the process of studying the forum materials, I finally decided to write a short compilation of literature on the issue under discussion (in particular, diets and “healthy eating”). If anyone is interested in where I got everything stated below, I will provide a list of references for detailed study. I also apologize if, while simplifying the material, I made an inaccuracy or distortion somewhere—please point out and correct it. Just, really, in a reasoned way and not like this: “I heard it doesn’t happen like that” or “I’m not like that.” Also, to read all this, it would be good to know what metabolism is (metabolism), basal metabolism, proteins, fats, “fast” and “slow” carbohydrates, calories, low and high glycemic index. Let's get started... The human body has two sources of energy - glycogen (a polysaccharide), stored in the liver and muscle tissue. A person weighing 75 kg can store 400 grams of glycogen in the muscles (this is 1600 kcal) and 80 grams in the liver (320 kcal). Total - 1920 kcal. Muscle glycogen is used directly by the muscle to cover its own energy costs, liver glycogen allows you to maintain the level of sugar in the blood as a whole at a certain level, so that “if something happens” it makes up for the deficiency where it (glycogen) is needed. But a lot more energy can be hidden in adipose tissue. 1 kg of fat is almost 8750 kcal. But they are not needed in everyday life, at least for a person who eats normally and does not starve. Fat saves animals (and humans) in extreme conditions - when glycogen reserves are almost depleted. It also saves you from the cold - but I have seen few people who use their fat in this direction. That is, if a person decides to fast, for example, “according to Malakhov,” then the body will act in the following sequence: 1) live for a week on the remaining glycogen, waiting for normal nutrition, simultaneously slowing down the metabolism in order to adapt to the new energy supply scheme. By the end of 2-3 days, it will begin to burn through muscle tissue (the process of catabolism), since this will kill two birds with one stone - a kilogram of muscles “eats” 50 kcal per day, and at the same time they are more easily digestible fuel compared to fat. 2) When the body, after a week or two, understands that common sense in the owner still has not won (this process of “reflection” takes different times for everyone, I mean the “reflection” of the body, not the owner - everything is more complicated there ) - it moves on to use fat reserves, but the metabolism does not stop slowing down. Remember bears, how they hibernate - they have a lot of fat, they can feed on it for 3-4 months without straining. True, during hibernation their breathing, pulse, and brain activity slow down significantly, and their blood pressure and body temperature drop. But if in real conditions this does not interfere with you, for example, going to work (and even working) - you can only envy your job if it also pays normally. Then you can starve. So, in order to effectively fight fat, you first need to find out where it comes from in such quantities, what leads to the growth of adipose tissue, and what leads to its disappearance. Adipose tissue is, as you know, a collection of fat cells (adipocytes). There are two types of adipose tissue - white and brown, but since there is little brown adipose tissue in the body of an adult, we will not consider it. A fat cell (white tissue) is a ball, inside of which there is a fat bubble. It is important to know two facts about it: 1) As fat (triglycerides) accumulate inside the cell, the cell “swells,” but it cannot swell indefinitely, it has a limit. 2) In the human body there are already formed fat cells and a reserve (2-3 times larger in number) of so-called “auxiliary” fat cells, which cannot accumulate fat, but easily (and irreversibly!) evolve into a fat cell if adjacent to it the cells are filled to the brim with fat reserves.

Conclusion No. 1: the amount of adipose tissue can only increase due to the number of cells. And our task is not to bring the existing fabric to such a state. Conclusion No. 2: Another consequence is that fat cells cannot “burn”, but only decrease in size due to the emptying and processing of their internal reserves. Now it’s worth saying something about the distribution of fat reserves in the body. The fat cell contains 2 types of receptors that allow it to understand what is required of it - store fat or send it for “processing”. These are the so-called alpha-2 and beta receptors. Receptors “catch” hormones from the blood (in our case, the following are important: adrenaline and norepinephrine, insulin and glucagon) and either start the process of synthesis in the cell of fat (also catching fatty acids and glucose from the blood), this is called lipogenesis, or they empty the cell, saturating blood with stored fatty acids (this is lipolysis - the most useful process for our purposes). Alpha receptors are responsible for lipogenesis, beta receptors for lipolysis. The most remarkable fact for us: adipose tissue on the hips, buttocks, inner thighs, and in general the entire lower body is more saturated with alpha receptors, while the upper body is more saturated with beta receptors. Therefore, the “bottom” gives up fat very reluctantly, but the chest loses weight “with a bang.” There are publications in Western sources about the possibility of a fat cell degenerating to its original state, but there is still no evidence that such a process is even possible in the body. When it happens, the problem of excess weight will be solved once and for all. Conclusion No. 1: the amount of adipose tissue can only increase due to the number of cells. And our task is not to bring the existing fabric to such a state. Conclusion No. 2: Another consequence is that fat cells cannot “burn”, but only decrease in size due to the emptying and processing of their internal reserves. ———— Continuation, part 2 and not the last —————— I will again summarize some of the results of the previous part to make it easier to understand the next one (if something is not clear, urgently read the beginning): — Glucagon has a stimulating effect on lipolysis (somatotropin is also a growth hormone, but the mechanisms of their action are different and are beyond the scope of our topic). — Insulin has an inhibitory effect on lipolysis (and stimulating lipogenesis). - Adrenaline and norepinephrine also activate enzymes necessary for lipolysis. Under severe stress, intensive breakdown of lipids is one of the reasons for weight loss. Total: if we want to lose weight, we keep the sugar level at a constant level, do not allow it to jump (slow carbohydrates predominate in the diet), do not give the fat cell materials for building a new supply of fats (triglycerides) (do not allow significant consumption of fatty foods along with sweets in one meal ). This is enough not to gain weight. But..... more often than not, you want to remove everything that has already been acquired through backbreaking labor. And, in the end, an attractive, fit figure is good, but for many it cannot be the goal of life, and in this very life there are still a lot of other joys, if not cakes, then at least gatherings with friends for sushi -bar. That is, our goal is to balance around your chosen “ideal” weight. Therefore, now that we know what processes take place in the body and what regulates them, let’s consider two ways to expend excess fat: Fasting. I can’t say anything new; I’ve already written about the bear. It is important to know that if someone says that “I fasted for three weeks, lost 30 kg, from 150 to 120” - this does not mean that you can lose ten in a week. There is evidence of how men and women from 200 kg reached 120 kg without loss of health after 2 months of fasting, drinking only water with vitamins and minerals. Obese people initially have much more developed muscles than thin people - try walking for a day with a 20-kilogram backpack, after a couple of hours your legs will definitely fall off.

Think about it: even 10 kg of fat is 87,500 kcal, if divided by a month, that’s 2,917 kcal per day. It remains to add that even with a basic metabolic level (for life support) of 1100 kcal, you still have to somehow utilize almost 1900 more, and this is 4-5 hours of running according to all the rules of aerobic exercise. Every day. Conclusion #1: fasting - only as directed by a doctor and under his supervision (tests, examinations, etc.). Everything else is pampering with your own body. Conclusion #2: if your diet provides calories less than the basic metabolic rate, you are starving, see paragraph “Conclusion #1”, read about the bear, etc. Physical work (or, as the Americans say, “Physical activity,” which IMHO is more accurate, but the hand did not rise to write “Physical activity”) Yes, there is no escape from this. Lying on the couch and sitting in front of the computer, you physically cannot burn off extra pounds. And here's why: - muscles consist of fibers that tend to contract - each contraction requires adequate energy expenditure - the fuel for the muscle is the ATP molecule - in order to replenish the ATP supply, the muscle needs glucose to work (remember about glycogen? Glycogen is a chain of glucose molecules ) 1) oxidation of creatine phosphate (we are not interested), they act under loads of less than a few seconds since its reserves in the muscle are small; 2) glycolysis - the process of decomposition of one molecule of glucose (C6H12O6) into two molecules of lactic acid (C3H6O3) with the release of energy lasts as long as there is a supply of glucose in the muscle, several tens of seconds. Does not require oxygen (anaerobic process) 3) oxidation. The main material is fatty acids from fat cells (what we need). Occurs during prolonged low-intensity exercise, because the oxidation of a fatty acid molecule is a longer process than glycolysis, but an order of magnitude more effective. If, for example, you lifted your bag from the floor to the table, this is not the kind of load that would require you to utilize fatty acids. If you climbed up the stairs to the third floor, the same. But if you go for a run, that’s it. So we study what aerobic exercise is and take for granted the fact that fat can only be utilized by working muscles. Adipose tissue is a “battery” for long-term and rather stressful work of the body (remember, lipolysis requires adrenaline and low sugar levels) and it would be strange to expect that fat could disappear for some other reason. Intense aerobic physical activity is the only stress (we do not consider fasting) that utilizes your reserves of triglycerides from adipose tissue, reducing its volume. If someone does not want to agree with the last statement, we will argue. Two big conclusions: Conclusion No. 1: muscles are responsible for fat utilization; our task is to load them with aerobic training, adhering to the nutritional rules set out at the very beginning. Conclusion No. 2: to monitor your weight more effectively, you need a volume of muscle mass comparable to your goals.

The most remarkable fact for us: adipose tissue on the hips, buttocks, inner thighs, and in general the entire lower body is more saturated with alpha receptors, while the upper body is more saturated with beta receptors. Therefore, the “bottom” gives up fat very reluctantly, but the chest loses weight “with a bang.” Conclusion No. 1: no matter how thin you are, your breasts will “fly” first, and by the time lipolysis begins, there will be little left of your breasts in your hips. What a pity... Conclusion No. 2: for lipogenesis to begin, the following ingredients are needed (in the blood) - a high level of sugar (glucose), a correspondingly high level of insulin and fatty acids. Or simply a lot of glucose (which happens much more often) - according to various sources, this is from 50 g of sugar at one time - that is, a bottle of cola. Conclusion No. 3: to start lipolysis, the following conditions are necessary - low sugar levels (high glucogon levels), increased adrenaline levels. Conclusion No. 4: There is no intermediate state - either we get fat or lose weight. Everything in the body develops or degrades. To “keep in shape” means to oscillate around an average value. Note: Everything that is written here is written about a healthy person, there are other reasons such as hormonal imbalances (for example, high cortisol levels or diabetes), but here you only need to see a doctor - he will prescribe treatment. Global conclusion: in a healthy person, the predominance of lipolysis (consumption of fat reserves) over lipogenesis (accumulation of fat) is a completely “transparent”, studied and controlled process. Immediately a digression regarding water. So, many people say “I lost 2 kg of fat!” In a week!”, and the “correspondence experts” answer them “yes, it’s the water that’s gone, don’t worry.” What actually burned there - see above, but this is not the main thing now. Adipose tissue certainly participates in water metabolism. With fasting, intense physical work, and heavy sweating, fat consumption increases with the formation of water. And water restriction leads to a decrease in fat formation. But, the water level as a percentage always remains constant if a person is not dehydrated. Professional athletes “drain the water” by using diuretics (drugs that increase the excretion of urine from the body and reduce the fluid content in tissues and serous cavities) and by drinking distilled water so that salts do not retain water in the remains of adipose tissue and other places. But this is unlikely to help you, since even 2% dehydration significantly reduces endurance, which is hardly acceptable in real conditions. About the bear in hibernation - see above. ———— Continuation —————— Now we will talk about all sorts of liberties of the local colloquial genre such as “the water is gone”, “losing weight wrapped in film”, “loose surface”, etc. First about water: Man consists of many, many percent water. But water, oddly enough, does not gurgle in a person in the form in which we are accustomed to seeing it in our tap. You probably remember from your school biology course that cells have a vacuole, membrane, cytoplasm and other necessary components. So, another important function of adipose tissue (besides supplying energy to muscles in the form of fatty acids) is to store water. But fatty tissue is not a sponge, where the same water gurgles between the cells. Although, I’m lying, water can appear and accumulate in the intercellular space - but this is already edema. Edema occurs in case of dehydration, when the body must retain water at any cost to maintain salt balance. In normal mode, water is located inside the cells (in the vacuole, the place where all the cell’s reserves are located) of tissue - in particular, in fat. Remember about triglycerides (a fat solution stored inside the cell)? These are water-bound fatty acids; fatty acid molecules “attached” water molecules to themselves, forming a new molecule.

Lipolysis - the process of fat consumption - occurs with the release of water. Lipogenesis - with consumption. It’s reasonable to say “if I don’t drink, there won’t be new fat.” But, firstly, dehydration is a strong blow to the body. Minus 2% of water from the norm - and, for example, a disorder of short-term memory begins. Secondly, to maintain the same salt balance, swelling will begin, the body will stop “giving away” water. You can say “my water is gone”, but when you had swollen limbs and abdomen (edema), for example, with kidney dysfunction, and then suddenly returned to normal. To say “I lose weight by wrapping myself in film and sweating” is also nonsense. Yes, sudden sweating causes lipolysis, but this is also an inertial process. Leave the sauna after 15 minutes in the steam room - you will sweat for another 5-10 minutes. And already in the 10th minute the first signs of dehydration will appear, and by drinking a glass of water you will return everything “to normal.” But the only difference is that you will lose some minerals (the most important - sodium) with sweat. The result is that after a long period of sweating, drinking water leads to the same edema (albeit a minor, short-term one). In addition, lipolysis products (under-oxidized fatty acids) must be excreted as waste through the kidneys, for which water is simply necessary, it “washes” the kidneys. Conclusion: you need to drink exactly as much as your body asks for and don’t waste water in vain. At the first signs of dehydration (see Yandex), we immediately drink water in small sips. Now about such an important thing as collagen. Collagen is a protein, the basis of connective tissue, cartilage, ligaments and other nonsense. Collagen, in particular, is present in adipose tissue - it, in the form of stretched threads, holds fat cells together, giving them shape. Closer to the surface, under the skin these threads form a cellular structure, each cell of which contains a fat cell. The threads are stretched - the fabric is elastic, stretched - soft and plastic. So, for the synthesis of collagen, as for the synthesis of any protein, amino acids are required, which are formed as a result of the breakdown of food proteins. Collagen synthesis in an adult is a long process, but the supply of “building material” must be constant. Someone might say, “there are creams with collagen!” But…. The collagen there is not of human origin, but of animal origin. In general, another profanation of marketers. Human collagen is obtained from donor adipose tissue and is used for cosmetic injections, for example into the lips. It would be naive to believe that at a pharmaceutical factory there is a crowd of tissue donors for the production of collagen for creams. But animal collagen (obtained from livestock skins) is not at all similar in structure, it cannot be absorbed (absorbed by tissues) by definition. Conclusion: if your diet contains little protein from meat, fish, poultry or you do not eat them all the time, forget about elastic skin, the skin will not be able to “pull up” following the outgoing volumes, but will hang in folds.

A continuation in which we will again talk about lipolysis, the substitution of concepts and the commercialization of the fitness industry in the conditions of the established consumer-based society. So, let’s remember what we can call a full-fledged aerobic exercise, its conditions: 1) “aero” means “air”, for the oxidation of fatty acids in muscle tissue cells (lipolysis) you need a lot of oxygen (by the way, the oxidation reaction in everyday life is called “combustion” , hence the slang “burn fat”); 2) the muscle must be “washed” with a continuous flow of blood so that components for oxidation enter it, and the reaction products come out without delay; 3) the heart must work just enough to have time to fulfill the conditions of the two previous points - draw oxygen from the lungs, drive blood through the tense muscles in a continuous flow. 4) The tense muscles should contract intensely, but for short intervals of time (!!!). A tense muscle practically blocks its own blood flow, so static muscle tension cannot use lipolysis, only glycolysis. Another important point is related to the scale of lipolysis. Carry out an experiment: place your palm on the table and raise your index finger 100 times (doesn’t that remind you of calannetics?). It seems like there is an intense load, blood flow through the hand is accelerated, etc. But no... lipolysis. Because the size of the muscle involved is so small that there is enough glycogen in the blood to restore its reserves. In the gym you can often see women who take a 1kg dumbbell and do 50-100 repetitions “pumping” their arms. This is not a strength or aerobic exercise, but an endurance workout. In addition, the intensity of the load is also important. For example, let's take a muscle group - the thigh muscles (roughly speaking), let's take the volume of its fibers as 100%. When walking (light load), we strain it by 5 percent, no more, this is a short and low-intensity load. The energy supply may well be provided by glycolysis. But if we run, then, depending on our fitness and weight, a larger number of fibers will be involved in the work, say 25. If we run with a small load, then even more, for example 30%. In total, running with weights is 5% more effective than just running, lipolysis (roughly speaking) will require 5% more fat. Logic dictates that in order to turn on lipolysis to the maximum, the load must involve as many fibers as possible. And the fat burning effect primarily depends on this (that is, the total volume of training). Intensity, for example, is easily adjusted on an exercise bike and ellipse - this is a resistance load. For running, these are additional weights (but they can help when you can already easily run 5-6 km) and running speed. Conclusion No. 1: aerobic exercise should be applied to the largest and most enduring muscles and muscle groups; Conclusion No. 2: running, elliptical, rowing machine or exercise bike - it doesn’t matter in principle. All of them involve large volumes of the most enduring muscles (legs, for rowing - this is the entire upper torso, back) for the maximum level of lipolysis. Your task is only to vary the intensity in order to increase the volume of work and control the calorie consumption. Result: What we do is we sit on an exercise bike (for example), experimentally set the load at which we can ride 2 km without much strain (for starters) so that the heart rate is in the aerobic zone - 65-80% of the maximum (220-age), remember the pace (number of wheel revolutions per minute, RPM). At the next workout, we also try to cover a slightly longer distance, say 2500m at the same pace, keeping our heart rate in the zone. If after some time (at 5-6 workouts) we see that the pulse does not enter the aerobic zone (it is less because the body has adapted to the load) at the same pace (number of wheel revolutions per minute), then we increase the load until the pulse enters to the zone.

Now the time has come to touch on the topic of substitution of concepts and commercialization. On the Russian Internet and glossy magazines there are a bunch of completely ignorant articles that say that, say, Pilates and yoga (both types are purely static exercise, where is cardio?) are capable of “burning fat” on their own, while toning tables “remove centimeters.” The same goes for “calannetics” - essentially gymnastics (training with your own weight), which has never been considered an aerobic exercise, pure endurance work. At the same time, the words “develop muscles” (what is meant?), “improve the figure”, “keep the body in good shape” (only a dead body can have no tone) are used. You don't have to look far for examples. On some 360 ​​page of the December Cosmo (on the left page, a vertical advertising block along the edge) there is a picture of an exercise machine - an ordinary treadmill, and on it a woman in some kind of belt with a bunch of wires. In general, a miracle method is advertised in which it is the stomach that loses weight due to vacuum stimulation of blood flow in the waist area. But... you can stimulate, but why? At a certain level of exercise, for example running, there will be exactly as much fatty acids in the blood as the body is ready to process, and no more is needed. However... In the same magazine, on page 360, there is a miracle diet. The author even remembers the word “GI diet.” I read the beginning, “super”, I think, “finally...”. But... the author decided that just mentioning the word “GI” at the beginning of the article would be enough for the reader to understand what “GI” is - it is not told at all. And without fussing with terms, the author described a diet calculated (according to my estimates) for a person weighing 50-55 kg (!). So where is the GI? Author (if you are reading) what were you thinking? I understand that it is difficult to publish articles on diets, everyone needs money, but there should be minimal responsibility. People will then “play” with their health according to your instructions... On the website bodytonus.ru there are pearls after pearls, there is an article about a vacuum simulator, it says QUOTE Through training on a vacuum simulator, fantastic results are achieved - fat burning increases up to 400%.

A reasonable question is: where does all this energy go? Logically, your body temperature should be about 50 degrees and you need to breathe with pure oxygen from a cylinder. And all this freebie (400% is no joke! Remember what I wrote about DNP - it gives no more than 50%) only due to the fact that the lower part of the body in the capsule is exposed to vacuum, that is, formally all of the adipose tissue goes to this part blood flow But in reality, the overall pressure simply increases, the brain is on top, it also needs blood. I won’t say that the very idea of ​​isolating the source of fatty acids for lipolysis is at least absurd - then you’ll have to bandage your breasts with tourniquets so as not to lose weight - I’m willing to bet this will be the next step in this industry. I'm not even talking about dietary supplements, where there is general lawlessness going on.... The essence of my message is this: the fitness industry is a fairly capacious market, but it works (in form) for one single goal - to give a person good health and a beautiful body. And in terms of content, all new players in this market must either enter into competition or come up with something new, but they have to come up with something where there is nothing to invent. Diet + aerobic exercise (running, exercise bike or elliptical) will allow you to lose weight and maintain weight, this is how our body works. The “bicycle” has already been invented and for many years it has been giving real results that you can see for yourself, you just have to go to the gym. However, a low level of basic knowledge provides scope for activity for “innovators” from sports, and more often - simply charlatans. Do you know someone who has given himself an athletic body using a butterfly exercise machine? Or on the tone table? Or with the help of yoga? Got rid of cellulite with diet once and for all? In general, it’s not for me to teach you how to live, I just urge you not to believe advertising, but to look at everything from the point of view of common sense, believe only your own eyes, do not try to deceive physiology and remember that in our world the result is directly proportional to the efforts made (at least , the body functions precisely according to this principle).

I would really like to know your opinion about the occurrence of cellulite and getting rid of it. I really want to get rid of these bumps. The causes of cellulite are written wherever possible, but I will still repeat myself so that the further train of thought is clear: Cellulite tubercles are the same fat cells (more precisely, groups of fat cells), which are completely “filled” with triglycerides, but, located between the fibers mesh made of collagen threads, when they “swell”, the outflow from the cell (through capillaries) gradually worsens. That is, the reserves of this cell have become unavailable for lipolysis. They grow in the same way as all other fat cells - one cell is filled “to capacity”, neighboring auxiliary cells degenerate into fat and, behold, the tubercle is ready. Therefore, the best remedy is not to bring yourself to such a state. Of all the other means, the most effective (from a theoretical point of view) are considered to be massage + lymphatic drainage procedures and gel (cream) with caffeine or aminophylline (an expensive thing, but worth the money - tested in practice). Both of these substances inhibit the enzyme phosphodiesterase. This leads to the accumulation of cyclic AMP, which activates lipolysis precisely in this layer of cells, where the active substances can mainly enter only from the outside, not through the blood - the blood flow to them is also difficult. All this is most effective with at least three cardio workouts per week. Conclusion: The scheme is as follows: we activate lipolysis, improve drainage, and deliver active substances (caffeine or aminophylline) directly into the cells. Before cardio, carefully rub the gel (cream) onto problem areas, but not all over, but in small parts. For example, one day - buttocks, another - thighs, etc. Aerobic training (30-40 min). In this case, more often is better, but less (more training, shorter duration). After cardio - massage (self-massage), sauna (to improve blood flow), lymphatic drainage. Other means - such as “chocolate wraps” - are comparable to pricking an elephant with a pin, I don’t know. who do they help... PS: Before using gels with the above components, we consult with pharmacists and doctors, carefully look at contraindications, and buy only in pharmacies.

First of all, consider your weight as a quantitative assessment of your appearance. Let anorexic aspiring fashion models evaluate their miserable appearance using kilograms, pounds, BMI and other bullshit. Kilograms are important only to people with severe excess/underweight, but they should be observed and assessed exclusively by doctors. If you want to really take control of your appearance, you need to look a little wider, and not just watch the arrow on the scale. A total three-week fast can get rid of most of your fat reserves (as well as muscle tissue and other necessary things), but you won’t find a beautiful figure under the fat. I suggested looking at your appearance as a function of two (so far only two) variable parameters - diet and physical activity. With a constant value of caloric intake (and balance of diet and volume of physical training), weight will tend to some value corresponding to the values ​​of these two parameters. Example: A woman with a constant weight of 60 kg “spends” 1350 kcal per day on everyday needs, plus every three days she spends another 500 kcal on aerobic exercise (running). Her diet includes 1550 kcal. Total: costs (for three days) 1350 * 3 + 500 = 4550, gets 4650 from food. An excess of 100 kcal can be attributed to insufficient absorption of food (it is generally impossible to accurately calculate the diet and loads, so there is always an error). So, she decided (for beach season) to reduce the thickness of the fat layer throughout her body. To do this, she has the following main ways: - increasing the volume of training for targeted burning of existing fat; or - a gradual reduction in calorie intake by 100-150 kcal to prevent the deposition of new fat reserves, while burning fat at the current pace (without changing the training schedule);

or both if training is not difficult with reduced energy consumption. Additional resources: - increasing metabolic rate by increasing the number of nutritious meals and reducing the size of each portion; - additional short strength training to prevent muscle tissue atrophy due to a lack of calorie intake (to prevent a decrease in the basal metabolic rate). As a result, her weight will begin quickly at first, then more and more slowly to approach the figure that corresponds to her physiological parameters with such a diet and physical activity. Over the first couple of weeks, the weight can gradually decrease to 58 kg, or it can increase to 61 (if there is some growth of muscle tissue against the background of strength training), while the thickness of the fat layer will decrease proportionally. Over the following weeks, the rate of weight growth/loss will steadily decrease until they reach a stable value, around which the weight will fluctuate slightly. As I understand it, this is precisely what is meant by the word “plateau”. Conclusion: weight constancy after losing weight on a “diet” is possible for 2 years, or 3, or more, if your diet and lifestyle do not change during all this time. But the problem is that “diets” are not intended for constant “sitting” without harm to health. With greater benefit, for example, a nutritionist will write out a nutrition plan (and a step-by-step plan for a smooth change in diet) and you will begin to lose weight, “like on a diet,” but according to the principles that are right for you. How much weight you will lose in the end depends only on your diet, how quickly depends on a bunch of physiological parameters, but you shouldn’t expect miracles, and how long you will maintain your current weight is up to you, how long you will stick to this diet.