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A tartós fogyás 7 atombiztos titka

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”20px” bottom_margin=”20px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_content_boxes layout=”icon-boxed” columns=”1″ title_size=”” heading_size=”4″ title_color=”#ffffff” body_color=”rgba(255,255,255,0.75)” backgroundcolor=”#708eaa” icon=”fa-exclamation fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”#333333″ circlebordersize=”” circlebordercolor=”#333333″ outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”pulsate” hover_accent_color=”#000000″ image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”TL;DR | Mitől lesz tartós a fogyás?” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Az alábbi részek ismertetése után ezzel a tudással is fel leszel vértezve, így könnyen elkerülheted a hibákat!

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Most, hogy a sikertelenség okait megtanulhattad (az előző részből), végre elsajátíthatod annak az 5%-nyi embernek az alapelveit, akik tartós sikereket könyvelhettek el a fogyás tudományában.

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1. Legyen szokás, sohase kúra jellegű!

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”20px” bottom_margin=”20px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_content_boxes layout=”icon-boxed” columns=”1″ title_size=”” heading_size=”4″ title_color=”#ffffff” body_color=”rgba(255,255,255,0.75)” backgroundcolor=”#708eaa” icon=”fa-exclamation fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”#333333″ circlebordersize=”” circlebordercolor=”#333333″ outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”pulsate” hover_accent_color=”#000000″ image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”TL;DR | Ne tartozz a “fogyókúrázók” csoportjába!” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Váljon szokásoddá a testösszetételed javítása, ne kúraszerűen gondolkodj rajta!

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A megfelelő testsúly valójában szokás kérdése. Ha az agyadat arra programozod, hogy ezt kúrával kell elérni, akkor vagy egészséges és életerős nem leszel, vagy vékony. Legrosszabb esetben egyik sem. Egy biztos: tartós fogyást nem lehet úgy elérni, hogy bizonyos időközönként fogyókúrákba kezdesz. A „most épp fogyózom” mondatban már benne van az időlegesség, a végső bukás érzete is, hiszen lesz, amikor „épp nem fogyózol”. Ideiglenes eszközökkel csak ideiglenes eredményeket érhetsz el. Stephen R. Covey, A kiemelkedően sikeres emberek 7 szokása című nagyszerű könyv szerzője szerint azzal gyakorolhatod az életedre a legnagyobb hatást, ha tudatosan felveszel jó szokásokat, és szép lassan általuk leküzdöd a rosszakat, mint ahogy az egyik festékréteg eltakarja a másikat. Nem a puszta akaraterőd által (ami csak néhány hónapig tartható fenn; ezért szoknak vissza a leszokó dohányosok 3 hónapon belül a cigarettára és ezért törik meg a fogyókúra is). Természetesen ez az elején nem lesz könnyű, de kis idő múlva már magától, erőfeszítés nélkül fog menni és a sportos, atletikus, izmos test miatti elégedettséged, valamint a megnövekedett energiád miatt ragaszkodni is fogsz a szokásaidhoz. Ennek magjait már 30 nap alatt elvetheted. Ekkor kell a legnagyobb erőfeszítést tenned, és ekkor kell a legnagyobb segítség is. Később megmutatom, hogy hogyan tudod magad motiválni, és hogyan tudsz magadnak segíteni a legnehezebb pillanatokban is, amikor már éppen ott vagy, hogy feladod. De utána egyre könnyebbé válik, a végén pedig – elnézést a kifejezésért –, de megy majd, mint az ágyba vizelés. :-) Tehát ne feledd: a testsúlyod szokás kérdése!

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2. Az izmaidhoz ragaszkodj mindenáron!

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Ebből adódik, hogy, ha nagyobb izomtömeggel rendelkezel, több lehet a kalóriafogyasztásod is!

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Az izmaid elsődleges szerepet játszanak a zsírégetésben. Az izom a legfontosabb zsírégető fegyvered! Edzés közben több izommal ugyanaz a gyakorlat több kalóriát éget el, mint kevesebb izommal. De nem csak erről van szó, hiszen a több izom magasabb kalóriaigényt is jelent még akkor is, amikor alszol! Vagyis minél több izmod van, annál többet is ehetsz. :-) Szóval ha imádod a hasadat (ahogy én), és több zsírt akarsz elégetni, akkor több izomra van szükséged!

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3. Próbálj fehérjedúsan étkezni!

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Ha nincs megfelelő mennyiségű és minőségű kalóriabeviteled, nem tudsz izmot építeni!

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Az izomleépülés ellen még azzal is segíthetsz, hogy fehérjedúsan étkezel. A fehérje ugyanis az izom tápláléka, tehát különösen fontos, ha dolgoztatod az izmaidat vagy alacsonyabb a kalória beviteled, mint amennyire valójában szükséged lenne. Aztán nehogy ebből azt a következtetést vond le, hogy lehet koplalni, csak sok fehérjét kell enni, mert ez nem így működik. :-) A fehérje csak akkor segít megtartani az izmokat, ha betartod a következő két pontot.

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4. Kicsit egyél kevesebbet, mint amennyire szükséged van!

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Kevesebb kalóriabevitel vagy több mozgással ez elérhető!

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A hangsúly itt a „kicsit” szón van. Ezt a szaknyelven az „alacsony kalória deficit” elvének nevezik. Ezt megteheted úgy is, hogy többet mozogsz vagy úgy is, hogy kicsit kevesebb kalóriát viszel be. Legjobb, ha a kettő kombinációját alkalmazod. Vigyél be a napi normál kalóriaszükségletedhez képest 15-20%-kal kevesebb kalóriát (hogy megállapítsd, hogy mennyire van szükséged, nézd meg a táblázatot lent), és mozogj jóval többet! A 15-20% még alacsony kalória deficitnek számít, és ezzel még úgy tudsz fogyni, hogy az izmodat megtartod. Egy picit persze kell ezzel sakkozni, mivel mindannyian egyediek vagyunk, és másképp működünk. Kezd tehát 15%-kal, és ha nem működik, fokozatosan emeld az arányt 20%-ig. Az első héten így elvileg 0,5-1 kilót le kell adjál. Nagyjából 0,5-1 kilót lehet leadni hetente fenntartható módon. Legalábbis akkor, ha csak zsírt szeretnél leadni. Ha ennél többet fogytál, akkor abban már izomvesztés is van, ilyenkor növeld egy kicsit a bevitt kalóriát. Ha véletlenül nem fogytál (de ha mozogsz, akkor ez kizárt), akkor apró lépésekben tovább csökkentheted a kalória beviteledet egész addig, amíg nem sikerül a heti 0,5-1 kilót leadni. A kalória beviteledet SOHA, de SOHA ne csökkentsd a napi minimum szükséglet alá (lásd lent).

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5. Zsírégető testmozgást alkalmazz a „koplaló” fogyókúrák helyett!

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A mozgás egészséget elősegítő, az éhezés egészséget romboló módszer.

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A több kalória elégetése minden esetben jobb megoldás, mint a szervezeted éheztetése. Enyhe kalória deficit, és sok vagy megfelelő minőségű mozgás. Már csak azért is, mert az izmaid így dolgoznak, és a szervezeted érzi, hogy szükség van rájuk. Valamiért az emberek többsége pont ennek az ellentétét csinálja: szinte nem mozog semmit, viszont drasztikusan csökkenti a kalória bevitelt, ami a már fentiekben leírt izomcsökkenéshez és az éhezés elleni védekező mechanizmusok beindulásához vezet. Szóval a hatékony fogyáshoz egyszerűen többet kell enned! Jó mi? :-) Az edzés azért is jobb, mert úgy teremt kalóriadeficitet, hogy a szervezet nem hiszi azt, hogy éhezik. Az edzés növeli az alapanyagcserédet. Egy edzés nagyjából 36 órára növeli meg az oxigénfelhasználásodat, a kalóriaégetés ütemét! Edzel egyszer keményen, és ez 24 – 36 órán át még utána is neked dolgozik! Fokozza a zsírégető hormonok termelését. Az edzés hatására növekszik a sejtek inzulin érzékenysége. Ez azért fontos, mert ha hirtelen energiára van szükséged, és a sejtek inzulin érzékenysége alacsony, akkor a szervezet zsírként kezdi tárolni az energiát, míg ha magas az inzulin érzékenység, akkor a könnyebben és gyorsabban felhasználható glükogént választja. Ráadásul az edzés még egészséges is, amit a fogyókúrákról már nem mondhatunk el. Ennél jobb módszer nem kell.

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6. Egyél gyakrabban (vicces, mi?), és NE HAGYJ KI étkezést!

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Sokszor kevesebbet jobb, mint a rendszeresen kihagyott, vagy a “most gyorsan bekapok valamit, mert éhen halok” étkezési szokások!

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A kisebb, de gyakori étkezések a legjobbak. Ezzel kevésbé leszel éhes, és a szervezeted biztonságban érzi magát. Nem ijed meg minden apró kis változástól. Ugyan ez igaz az étkezések kihagyására. Ha sokszor kihagysz egy étkezést, azt a szervezeted nagy gyanakvással nézi, és sokszor éhezésnek tekinti. Nyilván egy étkezés kihagyása még nem feltétlenül okoz gondot, de azért érdemes odafigyelni a rendszerességre. A rendszertelen étkezés nagyon nem jó a szervezetednek. Ezért van az, hogy a rendszertelenül étkezők sokszor úgy is meghíznak, hogy nem esznek sokat. Ha keveset eszel, de többször – mondjuk napi 5-ször tízóraival és uzsonnával együtt – akkor sokkal többet is ehetsz a testsúlyod megtartása mellett, mint mások. Micsoda csoda, nem igaz? Bevallom, én is ezt csinálom, nagy sikerrel. :-)

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7. Ne akarj fél-egy kilónál többet leadni egy héten!

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Nincsenek gyors módszerek rá, az csak illúzió, hogy egy hét alatt 3-5 kg is fogyhatsz. Az vagy nem tartós, vagy izomvesztéssel jár!

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Tudom mit mond minden fitness „guru”, de ne akard magad tönkre tenni. Már ismered a testsúlycsökkenés mechanizmusát. Ne akarj rosszat magadnak. 0,5-1 kiló a maximum, amit heti szinten biztonságosan és egészségesen leadhatsz. Természetesen lehetséges többet is leadni 7 nap alatt, de az már igencsak valószínűtlen, hogy 0,5-1 kilónál több zsírt adjál le 7 nap alatt. Ennél több zsírt csak akkor fogyhatsz egy hét alatt, ha nagyon nagy súlyfelesleged van. A szabály egyszerű: minél lassúbb a fogyás, annál tartósabb, mert annál több izmot tudsz megtartani. Ez lehet, hogy most kiábrándítóan kevésnek tűnik, de ez az egyetlen módja a tartós fogyásnak. Ne hagyd hogy a csodavárás és a hit, hogy bármiféle erőfeszítés nélkül pusztán egy nagy fitness „messiás” érintésére eltűnnek rólad a kilók. Mert hidd el, nem fognak! Ne keverd össze a súlycsökkenést a zsírcsökkenéssel! Ne hagyd, hogy a gyors eredmény győzelmi mámora illúzióba ringasson! Ha túl sokat fogysz, akkor az izmodat égeted fel! Mindezeken felül az önbecsülésednek is jót tesz, ha elfogadod, hogy ennyit lehet és kész, mert saját eredményként, győzelemként tudod megélni, amikor olyan tested és életerőd lesz, amilyenről csak álmodtál!

[/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” box_shadow=”no” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_separator style_type=”single solid” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”#494949″ top_margin=”10px” bottom_margin=”10px” border_size=”” icon=”fa-book-open fas” icon_circle=”” icon_circle_color=”” width=”15%” alignment=”center” /][fusion_content_boxes layout=”icon-with-title” columns=”1″ title_size=”” heading_size=”4″ title_color=”” body_color=”” backgroundcolor=”rgba(219,219,219,0)” icon=”fa-book fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”” hover_accent_color=”” image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”Felhasznált Irodalom” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” /][/fusion_content_boxes][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_next_page][fusion_builder_container hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” publish_date=”” class=”” id=”” background_color=”” background_image=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” border_size=”” border_color=”” border_style=”solid” margin_top=”” margin_bottom=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”2_3″ layout=”2_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””]

Hogyan számolhatod ki az alapanyagcserédet és a napi energiaszükségletedet

[/fusion_text][fusion_separator style_type=”none” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” sep_color=”” top_margin=”20px” bottom_margin=”20px” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” /][/fusion_builder_column][fusion_builder_column type=”1_3″ layout=”1_3″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=”” background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” hover_type=”none” border_size=”0″ border_color=”” border_style=”solid” border_position=”all” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”no”][fusion_content_boxes layout=”icon-boxed” columns=”1″ title_size=”” heading_size=”4″ title_color=”#ffffff” body_color=”rgba(255,255,255,0.75)” backgroundcolor=”#708eaa” icon=”fa-exclamation fas” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” icon_circle=”” icon_circle_radius=”” circlecolor=”#333333″ circlebordersize=”” circlebordercolor=”#333333″ outercirclebordersize=”” outercirclebordercolor=”” icon_size=”” icon_hover_type=”pulsate” hover_accent_color=”#000000″ image=”” image_id=”” image_max_width=”” link_type=”” button_span=”” link_area=”” link_target=”” icon_align=”left” animation_type=”” animation_delay=”” animation_offset=”” animation_direction=”left” animation_speed=”0.3″ margin_top=”” margin_bottom=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” class=”” id=””][fusion_content_box title=”TL;DR | Ha pontos számításokra hagyatkozol, könnyebbé válik a munkád!” backgroundcolor=”” icon=”” iconflip=”” iconrotate=”” iconspin=”no” iconcolor=”” circlecolor=”” circlebordersize=”” circlebordercolor=”” outercirclebordersize=”” outercirclebordercolor=”” image=”” image_id=”” image_max_width=”” link=”” linktext=”Read More” link_target=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

Nem kell megijedned a számolástól, mert ez csak kezdetben hárít rád plusz feladatot. 1-2 hét után rutinná válik számodra!

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Ezek az értékek természetesen egyediek, ám jó közelítéssel különösebb vizsgálatok nélkül is megállapíthatod az anyagcserédet.Az alapanyagcseréhez egyszerűen válaszd ki az életkorodat, majd a képlet alapján szorozd meg a testtömegedet (vagyis a kilóid számát) a megadott szorzószámmal, és add hozzá a korra jellemző alapértéket.Pl. ha 31 éves 95 kilós pasi vagy, akkor 11,6 × 95 + 879 = 1981 kcal. Vagyis a napi minimális energiaszükségleted 1981 kalória. Ez az, amit akkor is felhasználsz, ha egész nap csak fekszel.Napi alapanyagcsere számítása kcal / napÉletkor (év)Férfiak estébenNők esetében10-1717,5 x tt. + 65112,2 x tt. + 74618-2915,3 x tt. + 67914,7 x tt. + 49630-5911,6 x tt. + 8798,7 x tt. + 82960 fölött13,5 x tt. + 48710,5 x tt. + 596tt. = testtömeg kilogram, azaz hány kilos vagy.Forrás: Rodler: új Tápanyag Táblázat ( 2005 )A napi átlagos energiaszükségletedet szeretnéd megtudni, akkor a napi minimális energiaszükségletedet kell megszorozni az alábbi táblázatban. Ha az előbbi példát vesszük figyelembe, akkorFérfiak: ha irodai munkát végzel, ami könnyű fizikai munkának számít, és nem sportolsz (nem aktív), 1,4-gyel kell megszoroznod az 1981-et, vagyis a napi energiaszükségleted 2773 kcal.Napi energiaszükségletet meghatározó faktorok – Férfiak esetébenSzabadidős tevékenységFizikai munka jellegeKönnyűMérsékeltNehézNem aktív1,41,61,7Mérsékelten aktív1,51,71,8Igen aktív1,61,81,9Forrás: Rodler: új Tápanyag Táblázat ( 2005 )Nők: ha irodai munkát végzel, ami könnyű fizikai munkának számít, és néha sportolsz egy keveset (mérsékelten aktív), akkor 1412 × 1,5, azaz 2118 kalóriát fogyasztasz.Napi energiaszükségletet meghatározó faktorok – Nők esetébenSzabadidős tevékenységFizikai munka jellegeKönnyűMérsékeltNehézNem aktív1,41,51,5Mérsékelten aktív1,51,61,6Igen aktív1,61,71,7Forrás: Rodler: új Tápanyag Táblázat ( 2005 )Mikor és hogyan mérd magad a mérleggel, hogy megbízható eredményeket kapjál?Sokan edzés után azonnal megmérik magukat, és örömmel konstatálják az fogyás mértékét. Ilyenkor valóban könnyebb leszel, de csak azért, mert ha jól dolgoztál, elvesztesz egy csomó vizet. Mások naponta, a nap különböző időpontjaiban méregetik magukat, és döbbenten tapasztalják, hogy feljött rájuk egy kiló, vagy épp örülnek, hogy na leadtak egyet.Ezek a mérések nem jelentenek sokat, mert a testsúly naponta, sőt, napszakonként is változhat, attól függően, hogy mennyit ittál, ettél, voltál-e WC-n, stb.Használd ezt az útmutatót, hogy hogyan és mikor mérd magad:A mérleget ne tedd szőnyegre vagy puha felületre, és mindig ugyanabban az időben, és a tested szempontjából ugyanabban a környezetben mérd magad. Szerintem a legjobb időszakok erre:Felkelés után, de fürdés és reggeli előtt.Reggeli után 2 órával, de még ebéd előtt.Ebéd után 2 órával, de fürdés és vacsora előtt.Vacsora és fürdés után 2 órával, lefekvés előttMikor lesz pontatlan a mérés (vagyis mikor ne mérd magad)?Rögtön edzés után.Étkezés után (várj 2 órát)Fürdés után (várj 2 órát)Szaunázás után (várj 2 órát)Alkoholfogyasztás után (várj 2 órát)Ezzel a résszel befejeződik az Edzés Mester Program első modulja, amivel a fogyással kapcsolatos tévhiteket szerettem volna eloszlatni, és megmutatni neked is a helyes irányt.Mielött tovább mennénk a második modulra, amiben az alakformálás, a formás izmok és a mindenki által hőn áhított kockahas lesz a téma, kérlek válaszolj az alábbi kérdésekre, amivel segíthetsz nekem, hogy további tartalmas és hasznos anyagokat tudjak írni számotokra (előre is nagyon köszönöm a visszajelzést).

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