The diet for the press is no big deal.It consists of several stages, so gradually prepare the body to accept the new power system. Diet for press begins a struggle with body fat, the presence of which is impossible to form a beautiful relief of muscle.Following the final phase of the diet, the body will fuel all the necessary material for forming press.
only negative diet for the press - the need for regular gym.Otherwise, excess weight, which disappeared in the early stages of the diet, will return."dietary program for a perfect media promises the loss of 5-10 kg of excess weight (depending on your weight indicators to diet) and capacity of 2-3 kg of pure muscle mass."
Step 1: A three-week training
allowable number of calories the first week- 2 000 per day .From the daily menu should disappear pickles, meats, desserts, alcohol, prepared food, delicatessen.If it is fair to observe these rules, the weight must be reduced by 2-5 kg.At the same time we can say about the quality the work done to clea
second week reduces the number of calories to 1200 per day .This is the toughest time of the diet for the press, on - easier.Menu is based on dairy products, cooked and fresh vegetables, small portions of nuts.
third week - raising calorie daily diet to 1500 .An important task of this period - to restore the water-salt metabolism.The basis of the daily menu should make fruit and vegetable fresh juices and mineral water without gas.Keep in mind that a day is not necessary to drink more than 5 cups.Required vitamin-mineral complexes.
Step 2 diet during
Dry the body workout on a three-week diet, go to the new order of power.Do not forget that a good result will reach only those who really combines diet with intense workouts.
Stick to schedule a six-power: at 8 am - breakfast 11 - lunch 13 - dinner no later than 16 - an afternoon snack, 18 - Dinner, 20 - the last day for a snack.
proper menu for the formation of muscle relief should limited to the following products:
dairy and dairy products (low or average fat content), legumes, nuts (except peanuts, but peanut butter allowed), oatmeal on the water, the green (bestchoose spinach, celery, parsley or fennel), berries, olive oil, eggs, dietary meat (turkey, chicken, rabbit), dried bread wholemeal.
particularly encouraged the use of protein shakes.
Daily calorie counting final stage of the diet is not required.If you correctly followed all the recommendations of the first phase and are now regularly taking time strength training, the former body fat will not come back.
way, easing during the second phase of the diet for the press is not only allowed, but required once a week.This is the surest way for as long as observe the correct diet.As practice shows, reducing the stomach during the three-week restrictions and exercise will save you from overeating.
More tips for a beautiful media
set the goal to pump up the press, do not overdo it with repetitive exercises on abdominal muscles.After the twelfth approach muscles begin to tire and actually disconnected from the active training process.Because of this unnecessary burden start getting back muscles and thighs.
In one exercise to do exercises in a fast and a slow pace (at one and two to three accounts).Shaking the press from a prone position, periodically detain a raised portion of the housing for at least 3-4 seconds.
During menstruation, it is desirable to suspend the exercise, and get back to him 2 days after completion of the critical days.
For exercises on the press are considered ideal morning prior to breakfast.If you can not do exercise on an empty stomach in the morning, then start training only after 2.5 hours after a meal (preferably so that it was easy snack).
Diet for the press belongs to the category of sports diets, so has a number of contraindications.The reason for this is the emphasis on protein foods.So be sure to consult with a nutritionist before you change the habitual diet.