Hi people from hltv.
Later of i have readed some threads about lose weight, workout, supplements, and others, i decided realize blogs about these kind of issues.
As we all know, here in hltv like in another forums, always happens some discussion about the threads and blogs, I will just put my knowledge about this issue, no more.
My intention is not generate conflicts, disputes or whatever, I just want to put some tips about this field, or if you want to ask me some question, just send me a personal message, I'll be happy to answer you in a blog.
Well, i'll begin…
Today my topic will be diets for lose weight.
This issue has generated controversy and doubts for a long time, due to different things, for example bad information, old beliefs, and others.
We all know that if we want to lose weight we must eating fewer carbohydrates, but level of carbohydrates should not be less to 100 (people who are totally sedentary).
If you do some sport or cardio activity, the ingest must be over 250, you want or NOT!
No one wants to be a skinny boy/girl, is better to see one guy with a good muscle mass, and muscle definition, or a girl with small waist, and toned buttocks.
Also there’s something that no all know, something called ketosis.
The first negative effect which ketosis generates is production of fat to create energy. Others problems that we would have:
• Loss of muscle mass.
• Dizziness and headaches.
• Strong smelling urine.
• Heavy sweating.
• Lack of appetite.
• Calcium loss.
• Possible arrhythmias.
If you want more information about ketosis, just reads en.wikipedia.org/wiki/Ketosis
Something that always we ignore is the CALORIES.
Calories are totally necessary to create muscle mass and are one of power source.
Many believe that if we ingest any calories we have the best body but NO.
Minimum calories that we must consume are those of our basal metabolism.
What is the BASAL METABOLISM?
Is the minimum of calories that we must consume to live.
One of the methods to calculating is as follows:
• Men: 66,473 + (13,751 x mass (Kg)) + (5,0033 x height (cm)) - (6,55 x Age (years))
• Women: 655,1 + (9,463 x mass (kg)) + (1,8 x height (cm)) - (4,6756 x Age (years))
You are a man with this characteristics:
So, the calculate is as follows:
66,473 + (13,751*75) + (5,0033*178) – (6,55 * 20)
66,473 + 1031,32 + 890,58 – 131 = 1857,37
One guy with these Characteristics needs 1857,37 Calories per day. If you do cardio activity, you need few more calories, but do not overdo, just with 200 more is sufficient.
HOW OFTEN I SHOULD EAT?
Well, many people believe that eating two or three times a day they will lose fat, but NO, you just will lose muscle mass and creating fat as energy reserves.
It's very strange but later of one time with an excessively low calorie diet, Muscle mass is converted into fat. This is an emergency metabolic process.
We must eat five or six times a day, trying not to starve.
SO WHAT SHOULD WE EAT?
Primarily, Avoid starches, and eat fish or chicken meat, juicy fruits and toast at the morning, nuts before sleep, and vegetables legumes of all kinds in the lunch and dinner.
I hope they have helped.