What the book is about «Theory and practice of weight reduction» tips Oleksiy Filatov regarding weight loss
There are many books and manuals that recommend to read for those who want to lose weight. One of them is «the Theory and practice of weight management». The author – Alexey Filatov. It describes the techniques of weight loss and active sessions that can be successfully applied to achieve good results.
Today we will tell you that, according to the author of the book Alexey Filatov, you need to do to create a beautiful body, what should be the diet and what is weight loss.
«Theory and practice of weight-loss»: the essence of the book
The key idea of the book Oleksiy Filatov is the fact that to acquire a perfect body no need to blindly get rid of extra pounds. To bring yourself back to normal – you need to be able to strengthen muscle and burn fat.
Reasons for recruitment of adipose tissue may be two:
- the lack of food.
And if the first paragraph no one is arguing and knows that extra calories tend to accumulate in the form of fat «in reserve», then how can accumulate fat if the person eats little, few people know.
It is very simple: our body constantly requires energy for its activities, and if he is not getting from food, it must obtain it from itself. At the same time to break down fats is a very long and troublesome, so the body uses a hormone, like cortisol, by adding it in the blood, then broken down muscles. But the fat remains in place.
The book «Theory and practice of weight loss» will help you learn how to eat so that the body have enough fat and no excess.
Proper nutrition for weight loss
When fat burning you need to eat strictly by the hour. If the energy enters the body in time, this will accelerate the metabolism and utilization of layers of fat. But if three hours is not received by the portion of the new energy, the body will be stressed and will slow the metabolism. Fat will not be consumed and will burn muscle.
If you need to normal activities the energy will be continuously added to the body, he will not need to take it out of their own resources. Therefore, the need for them will disappear, and the body will cease to postpone the reserves of fat.
The rules of fat burning
In practice, the weight loss should follow the rules:
- eat every three hours;
- increase the amount of proteins in your daily menu because they are a key component for muscle-building;
- reduce carbohydrate consumption, but do not abandon him. Choose complex carbohydrates;
- give preference to products on the basis of fiber. It is able to cleanse the digestive organs from harmful substances, and it slows down the process of absorption of other components;
- to speed up the process of weight loss drink more water;
- at least three times a week to do special exercises for fat burning at home or in the gym.
Diet to Filatov and its components
This diet refers to a balanced sports nutrition. If you’re used to easy diets consisting of salads, buckwheat and kefir, that you don’t like very much. The author of the book, devoted to the practice of weight loss, tried many things and came to the conclusion that our figure does not depend on the weight and how much fatty tissue present in our body.
By practicing this diet, you will build quality and a beautiful body, and not just to lose weight and to withdraw fluid from the body.
Diet Oleksiy Filatov is inextricably associated with exercise and fitness. One charge in the morning, there will not be enough. For women, the optimal load will be as follows:
- three hours physical training per week;
- 200 minutes of cardio of any type.
Because of this you will not only get rid of excess weight, but also get a beautiful figure with such components as:
- round buttocks;
- straight posture;
- strong press;
- tighten hips.
If replace weight training and cardio to yoga, Pilates or callanetics, the program will create a figure will not be as effective.
Components diet menu Filatov
A key principle of this diet is carbohydrate alternation. The power supply circuit during the four days looks something like this:
- the first and second day – low carbs, some healthy fats and about 4 g of protein for each kilogram of body weight;
- third day – lots of carbs, preferably complex, 3-4 grams of carbohydrates per kilogram, 0.5 to 1 gram of proteins for each pound of weight;
- fourth day – carbs in moderation (about 2-3 g per kilogram of body weight) and a moderate amount of protein up to 2 grams per kilogram of body weight.
The amount of fat per day is 10 to 20 grams, so all products it is better to choose low-fat. As well to the classical scheme for weight loss:
- 50 percent of carbohydrates;
- 30 percent of proteins;
- 20 percent fats.
Although Filatov said that this scheme is suitable only for professional athletes who perform a lot of cardio and works on endurance. So give up carbohydrate sequence and go to the classic menus only when the amount of cardio is at least 180 minutes a week.
As mentioned, eat every three hours, respectively, of the meals during the day will be about five.
If you practice this diet for the first time, you should know that we need to monitor not only carbohydrates, but the total amount of fat and calories entering the body with food.
Energy value of food in 1200 calories is low enough for many of us, so spending calories you need to increase not by reducing diet, and by increasing training. A calorie should be correlated with the process of your metabolism.
As mentioned, you need to eat frequently to accelerated metabolism and weight lost are not due to decay of muscle tissue, due to fat burning.
Forget about what you recommended not to eat after six. This diet involves the quality of the products, and not the time of their admission.
Correctly calculate the ratio of fats, proteins and carbohydrates in all meals that you eat, then make them on the basis of your diet.
The author of diet books and fat burning Alexey Filatov considers that each person is unique, so when menus need to rely not only on the beneficial properties and composition of products but also on the preferences of the person. It is also not recommended to begin a diet without the advice of a doctor.