Практикум играющего тренера

Как Раскрутить Метаболизм

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Фигура — она либо есть,

либо не надо есть…

Каждый похудалец со стажем, интернет-спортсмен-теоретик или просто человек, озабоченный своим здоровьем или внешним видом, приходит к мысли, что было бы не плохо РАСКРУТИТЬ свой метаболизм, или починить поломанный :) . Мечта каждого —  много жрать, и чтобы потом за это ничего не было.

Теоретические основы ЗАМЕДЛЕНИЯ метаболизма читайте вот тут: http://brinblog.ru/mama-ya-polomala-metabolizm

Сегодня я поведаю способы РАСКРУТКИ метаболизма. Я расскажу методигу, которую мой дед узнал от спасенного им ковбоя в песках Монголии, а тот, соответственно, выпытал её у последнего индейца майя, а с теми поделились внеземные цивилизации, а вот откуда они узнали, хрен их разберешь.

Видео версия вот тут:

В качестве прелюдии немного размышлений:

Народная мудрость гласит, что

«Быстрый» метаболизм – ХОРОШО

«Медленный» метаболизм – ПЛОХО.

       Метаболизм — это обмен веществ, или набор химических реакций, если совсем просто выразиться. Измеряется количеством энергии, которое необходимо для обеспечения этого самого обмена. Мы привыкли его измерять калориями, можно перевести в джоули, но при чем тут понятия Быстрый или Медленный? Зачем тут переменная скорости?

          Под скоростью может выступать скорость химических реакций Метаболизма. Эти реакции протекают так, как определено природой, ни быстрее, ни медленней. А человек хочет, чтобы его Метаболизм тратил калорий БОЛЬШЕ, т.е. мы хотим воздействовать на количественную характеристику (ТРАТИТЬ БОЛЬШЕ ЭНЕРГИИ), а говорим о СКОРОСТИ (изменения количества за единицу времени), что между собой напрямую никак не связано.

Не бывает Быстрых или Медленных Метаболизмов. Скорость химических реакций у всех одна и та же, а вот количество затрачиваемой энергии на этот самый метаболизм, будет зависеть от внешних условий, вашей гормональной системы, типа телосложения, и т.д. которые вы получили с рождения. Как мама с папой постарались, так и получилось.

OP2iOcAR1LY

На скорость метаболизма мы повлиять народными методами не можем, да и смысла нет, а вот на количество энергии, затрачиваемой в процессе жизни деятельности и паразитирования нашей тушки, можем.

Поэтому говорить о Скорости, Раскрутке, Восстановлении и т.д., как минимум, не корректно. Нет никакого смысла в ускорении химических реакций в организме, а если бы у вас была такая возможность, чтобы вы выбрали из нескольких сотен тысяч?

Хотя, если сказать по правде, я даже не вижу смысла в увеличении расходной части Метаболизма. Представьте, вы бы машину так выбирали, чтобы она жрала побольше, вот радость-то её заправлять, правда?

А вот человек рад, когда можно пожрать побольше? В чем смысл? Он хочет еды побольше или какать погуще? НЕТ! Он хочет УДОВОЛЬСТВИЯ.

Но удовольствие ведь не только от еды можно получать, правда? От самореализации например…. хотя о чем это я тут несу,  если большинство людей не могут без «а что у нас сегодня к чаю?»….

В дальнейшем, я всё-таки буду использовать термины БЫСТРЫЙ и МЕДЛЕННЫЙ, потому что так удобнее объяснять, но буду иметь ввиду Количественные изменения Энергии Основного Обмена.

ФОРМУЛА РАСКРУЧЕННОГО МЕТАБОЛИЗМА

       Человеческое тело обладает ЭНЕРГЕТИЧЕСКИМ БАЛАНСОМ, который никогда не будет нарушаться, фактически, это первый закон термодинамики. Помните?

Энергия никуда не девается, она всего лишь переходит из одного состояния в другое, выглядит это примерно так:

Презентация Microsoft Office PowerPointИЛИ

ПОСТУПЛЕНИЕ ЭНЕРГИИ=Расход Энергии (жизни деятельность) + Энергетические запасы

ИЛИ

ПРИХОД=РАСХОД+ЖИР

      Если увеличивается Поступление, а Расход остается постоянным, то для того, чтобы уравнение соблюдалось, требуется увеличить энергетические запасы, их несколько, но преимущественно увеличивается количество жира, т.е. для того, чтобы худеть, мы можем либо уменьшить поступление, либо увеличить расход.

ПРИХОД<РАСХОД или РАСХОД>ПРИХОД

Поступать энергия может только из питательных веществ — белков, жиров, углеводов, алкоголя. ВСЁ. Больше не откуда, не из солнечной энергии, не от запахов, не из-за заболеваний органов и отклонений психики.

Поэтому, для «раскрутки метаболизма», требуется увеличить расход Энергии, на сокращение поступления, как я понял,  вы не согласны. Хотя, есть довольно забавные методы, например глистов завести или попросить хирурга отрезать активную часть ЖКТ :)

Давайте рассмотрим самые популярные способы на сегодня:

РАЗОГНАТЬ МЕТАБОЛИЗМ ТРЕНИРОВКАМИ:

Есть мнение, что существуют специализированные тренировки, которые «разгоняют» метаболизм. Давайте разберем принцип их действия.

Во время любой физической активности увеличивается расход калорий, что, собственно, закономерно и с этим не поспоришь. Калории тратятся, как во время самой тренировки, так и после (на восстановление).

Берем табличку расхода калорий в зависимости от рода деятельности. ЛЮБУЮ! И смотрим расход калорий.

nNxiRINLtlkИщем что-то похожее на вашу тренировку. Я взял самый распространенный и энергозатратный вариант. БЕГ – 8км/ч, расход 6,9ккал на 1 кг веса.

Давайте подсчитаем. Допустим, вы бегаете по 1 часу 3 раза в неделю, без остановок со скоростью 8км/ч. Хотел бы я посмотреть на это :)

erapcjuw96yС весом вашего тела всего в 100кг, вы потратите 690ккал за 1 час бега или 295ккал ежесуточно за счет дополнительной физической нагрузки – тренировки. А теперь посмотрите калорийность своего супчика для похудения и всплакните.

С тренировками есть небольшая проблема. Вы не можете тратить достаточно калорий, поскольку вы не тренированы и натренироваться  не можете, поскольку на достижение новых результатов, например, на синтез белка, требуется избыток калорий, которые вам нельзя, тем более, что единственные физические нагрузки в вашей жизни ограничивались бегом от  ответственности.

Тренировка это всего лишь 25 мин ежесуточно (60*3/7), а остальные 14-16 часов это бытовой расход энергии или как называют буржуи Теплообразование без активных физических нагрузок (Non-exercise Activity Thermogenesis, NEAT), который в сумме более энергозатратный, чем ваша тренировка.

Именно поэтому по важности в похудении на первом месте идет ПИТАНИЕ, затем БЫТОВОЙ расход калорий, а потом всё остальное, тренировка где-то около предпоследнего места.

Нельзя снижать бытовую активность (NEAT) мотивируя тем, что я на тренировке устал, я заслужил, мне нужен отдых, я должен восстановиться и т.д.

Про расход энергии на тренировках разобрались, переходим к периоду ПОСЛЕ. Там что-то про мышцы было, я точно помню.

Мышечная ткань – самая метаболически активная, и на её работу идет повышенный расход калорий, так? Если учесть суммарное время под нагрузкой на тренировке, знаете сколько получится? 10-15 минут максимум, можете сами проследить за собой. Чтобы реализовывать работу мышц, ими НАДО РАБОТАТЬ, а продолжительно работать мы опять же можем в бытовых условиях. Опять вернулись к тому, с чего начали.

Разгон Метаболизма ПОСЛЕ тренировки:

Наш организм после тренировки восстанавливается, так? На это он тратит дополнительные калории, так? Это и есть «раскрутка» метаболизма ПОСЛЕ, так?

В учебнике написано, что это мероприятие носит название: EPOC (Excess post-exercise oxygen consumption). Кислородный долг по-нашему, количество кислорода, необходимое для ликвидации накопившихся в организме при интенсивной мышечной работе продуктов анаэробного энергообеспечения, который приходится, в буквальном смысле, отдавать после тренировки.

Наше тело обладает ГОМЕОСТАЗОМ, т.е. поддерживает все параметры организма в необходимом состоянии. (ЧСС, ph крови, температуру тела и т.д.)

Если вы пробежите 100-метровку, то ваш ЧСС поднимется, для его восстановления вам потребуется отдышаться и на это процесс идет дополнительная трата энергии, это тоже часть EPOC. Восстановление исходных параметров ГОМЕОСТАЗА после нагрузки, это и есть EPOC.

Для разных видов тренировки разная величина EPOC, для кардио 5-15%, для силовой 15-20% от расхода калорий на тренировке, т.е. у нашего вымышленного персонажа весом в 100кг, после 1 часа марафона траты будут 46 ккал в сутки в самом выгодном варианте.

Это не разгон метаболизма, это восстановление и адаптация. Обмен веществ как работал, с заложенными в него параметрами, так и работает. Да и траты на EPOC размером в одну печеньку не очень впечатляют.

Красивые лозунги: ЖИРОСЖИГАЮЩАЯ тренировка, МЕТАБОЛИЧЕСКАЯ тренировка, ВИИТ, РАСКРУТИ свой метаболизм, и т.д. это всего лишь красивые завлекалочки.

Очень много людей ищут ту единственную, самую эффективную, самую-самую, которая бы помогала сжигать жир. ОНИ ВСЕ ЖИРОСЖИГАЮЩИЕ! Любая физическая активность вызывает расход энергии из энергетического депо (гликоген, белки, жир) Причем одновременно из всех источников. Не бывает такого, чтобы после тренировки количество жира у вас увеличилось.

Очень часто можно услышать: Ух какая эффективная тренировка…

p5-3-120610-183423— Я прям на локтях выползал.

— У меня на следующий день всё так болело.

— Я потел как конь и т.д.

Все эти субъективные восприятия процесса никак не связаны с эффективностью в любом её проявлении. Просто люди привыкли к примитивным причинно-следственным связям.

Потоотделение никак не связано с липолизом (сжиганием жира), только с теплообменом.

20А тяжесть тренировочного процесса связана с нагрузкой на ЦНС или механическим утомлением или реакцией симпатоадреналовой системы или вегетативной системы и т.д. но не с эффективностью! Например, в ныне популярном кросфите есть элементы, выполняя которые, через 5-8мин спортсмен ЛЮБОГО уровня подготовки выплевывает свои легкие вместе с содержимым желудка.

Тренировки – это для настроения, тонуса, энергии. Это для красоты телесных форм, но где-то глубоко ПОД ЖИРОМ, а жир это Питание, и ваша деятельность в течении следующих 23,5 часов. Поэтому, нет смысла искать самую эффективную тренировку! Но поиски продолжатся, т.к. вера в секретную методику никогда не умрет.

Хотите выбрать максимально эффективную тренировку в части снижения веса, самую «РАЗГОНЯЮЩУЮ» Метаболизм, самую — самую?

Достаточно одного параметра!

На что потратит дополнительную энергию ваш организм?

На энергообеспечение каких процессов должен быть израсходован жир?

Если тренер обещает ускорить обмен веществ, для начала пусть конкретно скажет, каких веществ? Я что, быстрее и чаще какать буду? При чем тут жиросжигание? На что будет израсходована Энергия?

— Допустим, тренировка приводит к выбросу (вставьте любое название)… гормонов, которые сжигают жир. Гормоны не сжигают жир. На что собственно энергию тратить будем?

— На любую фразу: у нас самый лучший жиросжигатель, программа, тренажер и т.д., достаточно одного вопроса:

НА ЧТО БУДЕТ ИЗРАСХОДОВАН ЖИР В ВИДЕ ЭНЕРГИИ?

Чтобы вы не мучили местных физруков, сразу отвечу.

Основных способов расхода несколько:

  • МЕХАНИЧЕСКАЯ РАБОТА (бытовая активность + тренировки)
  • ТЕПЛОПРОДУКЦИЯ (попой на сковородку)
  • БИОСИНТЕЗ БЕЛКА (построение мышечной ткани, как пример)
  • РЕСИНТЕЗ ГЛИКОГЕНА (восстановление запасов гликогена)

Вот и всё, хотя последние три, тоже довольно незначительные. Можно, конечно, добавить EPOC, метаболизм тканей и прочее, но смысла нет, ибо даже от активного ковыряния в носу энергорасход больше.

Снижение механической работы и теплопродукции, как реакция на диету. Снижение биосинтеза белка и гликогена, как реакция на образ жизни, изменение концентраций нейромедиаторов и гормонов и есть пресловутое народное СНИЖЕНИЕ МЕТАБОЛИЗМА или ПОЛОМКА, хотя на самом деле процессы обмена веществ не ломаются.

Что касается непосредственного самого тренинга, то тут всего два варианта:

  1. Высокоинтенсивный силовой тренинг в среднеповторном режиме.
  2. Низкоинтенсивная продолжительная аэробная работа.
  3. Высокоинтенсивные интервальные нагрузки.

Да, именно два т.к. №3 вам не подойдет, по причинам указанным ранее. Вы уже можете посмотреть в интернете что это за тренировки такие, а можете подождать моего последующего разбора.

РАЗГОН ДРОБНЫМ ПИТАНИЕМ

Из фитнеса и бодибилдинга пришло мнение, что дробное питание, 5-7 раз в сутки, разгоняет метаболизм. Я также использую данную терминологию, но пришло время прояснить данный момент и принцип действия.

Международное общество спортивного питания (International Society of Sports Nutrition) провело изучение 88 исследований, цель которых было выяснение влияния дробного питание на организм человека. Проводились исследования по влиянию дробного питания на массу и композицию тела, показатели крови, TEF или Алиментарный термогенез, обмен веществ в покое, общий расход энергии, обмен белков, голод и насыщение, влияние на состав тела и липолиз.

Каких-то грандиозных открытий не было и мнения разделились 50 на 50. Одни подтверждают зависимость композиции тела от дробного питания, другие опровергают и постоянно проводят исследования с прямо-противоположными результатами, как будто без них путаницы не достаточно.

– В диетологии самое главное знания, исследования и мангуст.
– Какой мангуст?
– Ну… я не очень разбираюсь в диетологии.

Всё зависит в каком контексте рассматривать дробное питание.

Как можно повлиять на Метаболизм едой, а именно на КОЛИЧЕСТВО затрачиваемой энергии в процессе обмена веществ, про СКОРОСТЬ метаболизма надеюсь вопрос закрыт.

Два варианта:

  1. Не употреблять еду. Этот вариант думаю вас не устраивает :)
  2. TEF – термический эффект пищи.

Проблема в том, что нет никакой разницы в TEF если вы за один раз употребляете 2000кал или за 5 раз по 400ккал, итоговая TEF будет одна и та же. Большинство исследований показывают, что увеличение частоты питания не играет существенной роли при снижении массы и изменении состава тела.

Для повышения метаболизма нет никакой разницы сколько приемов пищи будет, все равно изменения будут на общую величину TEF.

Дробное питание не влияет на термический эффект пищи, обмен веществ в покое и общий расход энергии. (1,2). Вот такая пичалька.

Так какой смысл в дробном питании?

При соблюдении дефицита энергопотребления дробное питание:

  1. Поддерживает уровень сахара в крови, без больших просадок, что позволяет уменьшить голод во время диеты. (3,4)
  1. Улучшает Биосинтез белка и ресинтез Гликогена.

В организме своя скорость запаса гликогена и синтеза белка. Мы не можем съесть суточную дозу белка и углеводов за один раз – обеспечив суточную норму. Усвоится только часть, а избыток пойдет жир. Намного эффективней, когда обеспечивается постоянное – планомерное — порционное поступление питательных веществ, что обеспечивает положительный азотистый баланс и равномерное пополнение гликогеновых депо.

Механизм очень похож на приёмы в медицине и фармакологии, когда требуется создать определенную концентрацию действующего вещества в крови, ориентируются на период полураспада т.е. не загружают в человека сразу всю необходимую дозу наперед, а вводят с перерывами, равными периоду полураспада. «Качки» проще поймут по аналогии с применением «метана», а обычные ЗОЖники с «терафлю» :)

Поэтому для тех кто использует силовые нагрузки, которые ускоряют синтез мышечных белков, с целью жиросжигания и придерживается дробного белкового питания, можно с натяжкой выразиться, что дробное питание «разгоняет» метаболизм, хотя вместо слова «РАЗГОНЯЕТ» лучше использовать «ПОМОГАЕТ».

  1. Улучшает окисление жиров и сохранение сухой мышечной массы у людей, использующих силовую нагрузку. (5.6)
  1. Улучшает показатели крови: С-реактивный протеин, показатели глюкозы и инсулина натощак, общий холестерин, холестерин липопротеидов низкой плотности (ЛПНП) и формирование атеросклеротических бляшек.(7,8,9)

Поэтому, я руками и ногами за дробное питание, но если подвести итог, то самым главным критерием является не способ и приемы питания, а количество потребляемой энергии.

Фактически между 2000 ккал, обеспеченных за счет жирной с рафинированными углеводами пищей и 2000 ккал из растительной пищи с постными источниками белка разница будет в вашем здоровье и соотношения тканей в организме. А вот для вашего ВЕСА тела совершенно нет никакой разницы.

Это как популярная загадка: Что тяжелей 1кг ваты или 1кг железа? Понятно, что вес одинаковый, но вот если вам ударить по голове этим килограммом с правом выбора источника, выбор будет очевиден. Может быть и в питании мы начнем делать более очевидные выборы?

РАЗГОН ДОБАВКАМИ

        Ни одна добавка на свете не влияет напрямую на «РАЗГОН» метаболизма или липолиз. Я сейчас не буду трогать экзогенные липолитические гормоны (тестостерон, трийодтиронин, адреналин соматропин и т.д.) там вообще темный лес. Мы говорим про обычные добавки из магазина или аптеки. При выборе достаточно задать уже знакомый нам вопрос: НА ЧТО БУДЕТ ПОТРАЧЕНА ДОПОЛНИТЕЛЬНАЯ ЭНЕРГИЯ В ВИДЕ ЖИРА, в следствии приема той или иной добавки?

Принцип действия большинства из них основан на стимулировании Центральной и вегетативной нервных систем, увеличение выработки нашими железами определенных гормонов и, как следствие, повышение расхода энергии через повышение вашей активности. Поэтому, какую бы вы суперскую добавку не принимали, даже если это будут Анаболические Андрогенные стероиды или Экзогенные Липолитические гормоны, конечный продукт их действия, а именно интересующие нас жирные кислоты, всё равно придется потратить, сами они никуда не денутся.

ВЫВОДЫ:

  1. Не бывает жиросжигающих тренировок – они ВСЕ жиросжигающие.
  2. Тренировки не «разгоняют» Метаболизм в прямом смысле этого слова.
  3. Скорость метаболизма, а именно скорость химических реакций неизменна.
  4. Не происходит замедления или поломки метаболизма, только адаптация.
  5. (БЫТОВАЯ АКТИВНОСТЬ NEAT) — Самая эффективная нагрузка, с точки зрения расхода калорий и снижения веса.
  6. При раскрутке Метаболизма, следует учитывать не СКОРОСТЬ метаболизма,  а итоговый расход энергии.
  7. Дробное питание не влияет на термический эффект пищи, обмен веществ в покое и общий расход энергии т.е НЕ РАЗГОНЯЕТ Метаболизм, но пользу его никто не отменял
  8. Самые энергозатратные элементы:
  • Механическая работа (бытовая активность + тренировки)
  • Теплопродукция
  • Синтез белка (построение мышечной ткани)
  • Ресинтез гликогена (восстановление запасов гликогена)
  1. Самые «жиросжигающие» тренировки
  • Высокоинтенсивный силовой тренинг в среднеповторном режиме.
  • Низкоинтенсивная продолжительная аэробная работа.
  • Высокоинтенсивные интервальные нагрузки.
  1. Не надо искать самое-самое, это не решающий фактор, гораздо важнее постоянство усилий и внешних условий.

THE END

P.S. В последнее время набирают популярность одни и те же вопросы, вот я и решил, чтобы не писать таких больших статей, да и видео уроков поснимать для своего канала, сделать разбор данных вопросов, если у вас есть такие, можете задавать в комментариях, на самые популярные я сделаю отдельный материал.

Вот что я пока выбрал:

  1. Белково-Углеводные окна. Когда, Что есть и зачем их придумали.?
  2. Кардио натощак. В чем смысл и как получить максимум пользы?
  3. BCCA и тренировки. Три аминокислоты, но так много шума.
  4. Зона Жиросжигания или Коридоры ЧСС. Что забыл рассказать Карвонен.
  5. Сжечь жир и набрать мышцы одновременно. КАК? (жопой об косяк).

На сегодня все, до встречи по ту сторону сетевого кабеля. Бриноужам.

Там внизу есть кнопки поделиться с друзьями  *DRINK*

Ссылки на исследования и используемый материал:

1. Дмитрий Калашников:  http://kalashnikovdm.livejournal.com

2. (Kinabo JL, Durnin JV: Effect of meal frequency on the thermic effect of food in women)
3. (Verboeket-van de Venne WP, Westerterp KR: Frequency of feeding, weight reduction and energy metabolism)

4. (Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MP: A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults

5. (Smeets AJ, Westerterp-Plantenga MS: Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency)

6. (Benardot D, Martin DE, Thompson WR, Roman SB: Between-meal energy intake effects on body composition, performance, and total caloric consumption in athletes)

7. (Iwao S, Mori K, Sato Y: Effects of meal frequency on body composition during weight control in boxers)

8. (Gwinup G, Byron RC, Rouch WH, Kruger FA, Hamwi GJ: Effect of Nibbling Versus Gorging on Serum Lipids in Man)

9. (Edelstein SL, Barrett-Connor EL, Wingard DL, Cohn BA: Increased meal frequency associated with decreased cholesterol concentrations; Rancho Bernardo, CA, 1984-1987. )
10 . (Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MP: A controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adults.)

Комментарии

  1. Здорово, всегда с удовольствием читаю Ваши статьи и пытаюсь применять в жизни,получается с переменным успехом.
    У меня небольшой вопрос к Вам,Ярослав,я вот предпочитаю после тренировки в течение часа съесть творог 1 процентный(вечером люблю именно его есть в качестве источника белка).А тренер говорит,что творог вечером нельзя есть,что-то не усваивается (я не запомнила)-это действительно так?

    • Он сказал, что не усваивается лактОза — молочный сахар. У многих людей с возрастом пропадает способность к перевариванию молочного сахара из-за не достатка фермента лактАза. Но не у всех это раз, в кисломолочке лактозы меньше — два. Если проблем с ЖКТ не возникает после еды, (не хочется бежать до ближайших кустов :-D )значит эта страшилка к вам не относится.

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  2. Добрый день, Ярослав.
    Статья как всегда потрясающая. Спасибо!!!! У меня есть вопрос по питанию, он созвучен с перечисленными выше, но для меня крайне важен.
    За сколько до тренировки и через сколько после тренировки можно кушать? А можно ли? и какую пищу? Особенно после тренировки мнения расходятся. Одни говорят что если тренировка вечером, то лучше вообще не кушать, максимум протеин или стакан кефира перед сном. Другие что пол часа после тренировки есть нельзя ни-ни, а потом только белковую пищу. Третьи что надо есть прямо сразу в раздевалке и при этом желательно закинуть углеводов.

    • Конечно советы будут разные, цели же разные у всех. Кто-то массу набирает, кто-то жир сжигает, а кто-то на поддерживающем. Было бы странно, если бы для столь разных целей был один рецепт на всех. А какая цель у вас, вы не сказали

      • Например, у меня цель сбросить 2-3 кг. Тренировка начинается где-то в 19.00 и до 20.30, далее, говорят, чтобы похудеть нельзя есть час-полтора после тренировки, чтобы не набирать вес нельзя есть за час-полтора до сна — и выходит, если я спать ложусь в 23.00, то есть мне нельзя совсем что ли? как быть?)))

        • Ну, если вы покушаете через час, то укладываетесь. А тренировка силовая или кардио? И когда последний приём пищи перед тренировкой? Есть же разница, не ели вы полдня, или за час до тренировки как положено подкрепились. Если нормально поела незадолго до тренировки, а тренировка была кардио, то можно и не есть. А если последний раз — на работе в обед, да железо потягала — тогда надо поесть обязательно, да можно и раньше чем через час если силовая была

          • Нормально кушаю в обед, за полтора часа до тренировки иногда перекус орехами.или банан, тренировка силовая и в конце 10 минут кардио.

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    • я вообще голодная не могу тренироваться, ибо сил нет
      если тренировка утром, это овсянка с бананом и кофе
      если вечером, то за три часа до тренирови ем, например, гречку с куриной грудкой и за час до тренировки банан, а на ночь стакан кефира и все

    • Ответы:
      Вы описали разные приемы пищи, под разные цели. По большому счету для снижения веса, вообще нет разницы, есть перед или после. Смысл появляется, когда у вас жира в организме ниже природной нормы, так сказать. Когда вы вынуждены использовать различные ухищрения. Перед тренировкой едят обычно за 2 часа, чтобы и силы были и пища не вышла через тот же путь, которым пришла. После уже по вашему смотрению, как удобно. я ем через 1 час, как раз пока до дома доберусь. На ночь — за 2 часа до сна. Желательно углеводов поменьше. В любом случае имеет важность общий энерго дефицит.

      PS: И хватит есть бананы, а кефир лучше на творог заменить.

  3. Добрый день, Ярослав! Давно читаю Ваш блог, спасибо огромное за Ваш труд *THUMBS UP*
    Хотелось бы узнать, не предвидится ли у Вас статьи на тему, как набрать качественную мышечную массу. Хотелось бы услышать именно Ваши советы по питанию и тренировкам в данном вопросе, в т.ч. если отсутствует лишний вес. :-[

  4. Ну хоть какая-нибудь ничтожная калория расходуется во время тяжелой умственной но сидячей деятельности? Работа творческая и интересная но глазами в монитор а попой на кресле..

  5. Да, очень хотелось бы, чтобы коснулись именно женского массонабора, у мужиков, кажется, проще — жри чем больше, тем лучше, тестостерон все стерпит. А как нам быть, и с едой и с тренингом, вообще мало где рассматривается *SORRY*

  6. Как всегда в восторге от ваших статей Ярослав *THUMBS UP*
    Пока еще в танке и не до конца поняла как увеличить бытовую активность. С учетом сидячей работы…
    Силы есть и с увеличением спорта сил все больше. Ну это в другой статье) но все таки про бытовую активность не поняла *SORRY*
    Тренировки 3 раза в неделю. Хочу добавить 2 утренних кардио тренировки и 3 силовых. Или это не то? В общем пока еще путаюсь
    Жду статью

    Сжечь жир и набрать мышцы одновременно. КАК?

    • Анастасия, про увеличение бытовых расходов: ходить по лестницам вместо лифтов, купить самокат/велик вместо автобуса/авто, выработать привычку ходить пешком не менее n шагов в день (гаджеты помогают отследить), часто убираться дома (особенно помогает мыть полы без швабры и протирать люстры, используя табуретку в качестве трамплина *DANCE* ), ходить плясать или еще что-то такое, завести активную собаку, которую придется выгуливать подолгу, или там детей :-D … вариантов куча))

      • Спасибо за ответ))
        С лифтом давно не дружу (на работе постоянно удивляются) Очень много хожу пешком. Жду уже потепления, чтоб не в сапогах а в кедах с работы пешком ходить. В общем активно себя веду)
        Просто думала может это еще что то)

    • :-[ Ярослав, присоединяюсь, статья про «Сжечь жир и набрать мышцы одновременно» — очень-преочень нужна!!! Хотя из прошлых ваших статей я поняла, что это невозможно, но может какие-то новые хитрые секреты?:)))) И если всё-таки невозможно, то каков оптимальный процесс? Сначала всё сжечь, потом наращивать? Или наоборот? Или какими-то периодами — то сушка, то масса? Но какими? Ярослав, ну никак без вас не разобраться!:)))

      • Секретов тут нет. А по каким принципам — по вашему собственному решению. Если лишнего веса МНОГО, то сразу — усушка с утруской. Если вес в норме, а внешний вид не нравится, то вначале мышцы восстанавливаем без урезания калорийности, готовим себя к силовой работе, учим технику и тд

  7. Ярослав, спасибо за прекрасный опус))
    Присоединяюсь к просьбам сделать пост/серию постов про набор массы для девочек!
    А то, значит, мужики жруть, а смотришь выпуски всяких Усмановых, и, кажется, что бикини и на массе питаются так, как я на сушке)))

  8. Здравствуйте! Отличные статьи, очень рада, что наткнулась на Ваш блог. Перейду сразу к вопросам. Мои параметры: грудь 83(под грудью 68), талия 61, бедра по самой выступающей точки ягодиц 87. Телосложение астеническое. Рост 162, вес 46. Тренируюсь около двух лет, в основном в 20-30 повторений, меньше 15-и не практикую. Тип фигуры у меня такой: талия короткая, а таз расположен достаточно высоко, что делает вид сзади несколько странным в области поясницы и ягодиц, иными словами таз буд-то находится выше чем надо. Надеюсь вы поняли что я имею ввиду. Ягодицы имеют непонятную форму, им не хватает объема сверху, т.е переход от поясницы к ягодицам не резкий, нет той самой «полочки». Это генетическая особенность, с чем родился, правильно понимаю? Без тренинга в 10-12 повторений и избытка калорий ягодицы не увеличить, это знаю, но правильно ли будет в моем случае практиковать такой тренинг? Цель сделать ягодицы более выпуклыми, может мне не совсем повезло с генетикой и распределение жира на ягодицах не самое выгодное, что в принципе невозможно добиться идеала.Спасибо за внимание , буду рада получить ответ.

    • Извините, а с какой целью делаете 20-30 повторений? И что удерживает от 10-12 (и меньше)? Тем более для попных мышц?

      • Читала, что для женского организма такой тренинг не очень полезен. Что оптимально не менее 15 повторений, а лучше 15-20, в некоторых случаях 30, в зависимости от упражнения. В основном делаю 20, особенно на ноги. На руки и спину, иногда, 15. Но меньше не пробовала, мне мой тренер говорил, что это мужской тренинг на 8-12 повторений. Я не уверена, что циклы массы и сушки — это полезное занятие, тем более учитывая, что я нигде не выступаю и не собираюсь. С другой стороны иметь красивые ягодицы, точеное тело — желаю, но кубики, выделяющиеся дельты, мощные квадрицепсы, это не моя цель. Судя по весу 46 кг и визуально примерно 18-20 % жира, я все-таки склоняюсь к тому, что мне надо поменять соотношение мышц и жира в теле в пользу мышц. А тут как раз дилема, с одной стороны мышечную массу существенно не увеличить без избытка калорий и «десяти повторений», с другой стороны худеть дальше мне не идет, менее 46 кг и мое лицо похоже на скелета, а попа «круглее» от этого не становится, что говорит о том, что «сушить» мне пока нечего.

        • Не слушайте ерунду! Не станете вы качком от обычной работы с весом (если вдруг, конечно, не переклинит на «стать им нацеленно», тогда другая работа и другое питание), а вот фигура станет отличной. И попа округлится.
          У нас в зале девчонки приседают с 70 кг. Никаких квадров, крепкие ноги.
          Чтобы дельты видны были …. ой как надо работать, ой ой ой. Причем мужчинам. Откуда они у вас возьмутся?
          Загадочный у вас тренер.
          20-30 повторов — это полнейший бред. Вообще ни о чем, ни к чему и ни для чего, какая-то общеукрепляющая гимнастика для людей в преклонном возрасте. Тогда уж лучше йогой или пилатесом заняться, реально больше пользы будет.

          • Я от тренера как раз решила отдохнуть, потренироваться самой, набраться опыта самостоятельно. За 2 года по его тренировкам результаты как бы есть, но не идеальные далеко. Меня стал настораживать его подход «не навреди», может он боится женщинам давать тяжелые веса, ответственность на нем как бы, хотя сам с 200 с лишним кг приседает, мужскому полу все по делу дает, кажется. Но за эти 2 года мой макс. вес в приседаниях был 18 кг, в основном 10-12 кг всего, в выпадах 12-14 кг всего, мертвая тяга — 15 кг всего, тяга гантели в наклоне 6 г, жим ногами 70 кг, тяга верхнего блока 30 кг, на грудь и нижний блок тоже около того. Ну и почти все на 20 — 30 повторений. Много упражнений на коврике, типа махи ногами без веса, много пресса, почти каждую тренировку, много кардио (до и после 15-20 минут интервального). Теперь думаю как мне самостоятельно тренироваться и на что делать упор.

          • Я ему задавала вопросы, касательно его подхода. Ответ был таков: любым способом можно добиться увеличения мышечной массы, и тренировками на 10 повторений и тренировками на 15-20 повторений, он сказал что это разные подходы и разное время достижения результата. Можно добиться результатов и тем и другим способом, но если я выберу 10 повторений как основу, то мне в любом случае придется прогрессировать с весами, а с тяжелыми весами он не рекомендует женщинам тренироваться, в том числе приседать и т.д Т.е дойду я до 50-и, допустим, но потом надо будет и с 70 кг приседать и более, правильно? Ну вот, я так поняла он против, потому что это негативно влияет на женскую половую систему и в принципе не здорово для женского организма делать упражнения с предельными весами. Как-то так.

        • Я полагаю, ваш тренер умеет тренировать мужчин, но не умеет женщин. Для женщин ОЧЕНЬ важна правильная техника.
          К тому же организм быстро привыкает к нагрузкам, их надо каждые 2-4 менять.
          До 50 кг в приседе еще надо дойти. С вашим ростом и весом путь будет долгий (сама была 165-49, сейчас 56 при том же размере одежды).
          Совсем не обязательно расти до каких-то запредельных кг (у мужчин тоже предел имеется, замечали? и ничего, как-то тренируются). Можно варьировать — гантели, гири, штанга на плечах, перед собой и тд. Или перейти на 15-20 повторов на пару месяцев, потом снова вернуться. То есть знаючи можно спокойно поддерживать это состояние не наращивая запредельные веса. Вариантов много.
          А вот 30 кг тяга верхнего блока к груди в 30 повторов …. это круто на самом деле =-O Пользы, правда, нет, но круто! Подтягиваться не пробовали? Должно классно получиться!
          А кроме вашего тренера еще тренера есть? Просто понаблюдайте за их работой. Хорошего тренера по работе прекрасно видно. Успехов и красивой попы! Если есть желание, все будет!

          • Большое спасибо за ответ!!! Согласна с вами.

          • Можете тоже глянуть, внизу к ответу Наталии оставила свой ник, визуально оценить вид так сказать. Я как-то с тренером чувствовала себя комфортно, вроде делают за меня всё, план пишут, а тут задумалась, немного устала от однообразия и решила что-то поменять. Рада, что в этом блоге есть люди, готовые помочь советом, и дельным!

        • WishWish, во-первых, вы пишете, что рост 162 вес 46, на взгляд процент жира 18-20%. Мне это странно, т.к при таком соотношении веса и роста, это вообще не может быть 18-20%, это намного ниже!!! Вы же худая совсем!!! Конечно, лучше бы увидеть фото! Возможно, вы излишне переживаете по пустякам, упрекая недостатки фигуры. Ведь многие женщины просто так устроены, что не могут быть собой довольны на 100%, то там не так, то здесь не так. А на самом деле, кого не спроси, как вы выглядите, многие ответят, что вы вообще идеал, многие женщины мечтают иметь такую фигуру. Поэтому надо, чтобы профессионал оценивал, какие у тебя «недостатки» и где надо улучшить. Ну или хотя бы подруг спросить, что они думают по этому поводу. Я очень извиняюсь, если лезу не в свое дело, просто очень хочу помочь.
          Далее при таком соотношении 162-46 (я конечно не вижу, снова оговорюсь, трудно заочно судить), наверное надо мышц подрастить, но они же без жира не растут. Так вот, советую от жира не избавляться, похоже у вас его недостает, как и мышц. Хочется еще учесть ваш возраст, но вы не написали, сколько вам лет, это важно, мне кажется.
          Кроме того, вы сами правильно сказали, что, чтобы росла попа (или другие мышцы, кому что надо), надо делать 8-12 повторений. Но вы не сказали, какой вес должен быть при таких повторах!!!
          Ведь ваша попа вырастет, только когда мышечные волокна получат стресс в виде мелких внутренних разрывов, и при достатке калорий они начнут восстанавливаться и БУДУТ РАСТИ!! Что вам и надо! Значит надо брать достаточно большой вес. Но делать это, постепенно добавляя нагрузку, а не сразу взяв большой вес. Смените тренера, может другой вам разъяснит, как быть.
          А чтоб еще сильней не худеть — ради Бога — УБЕРИТЕ КАРДИО. Как вы пишете : «много кардио (до и после 15-20 минут интервального)». Это убийство!!! У вас и так жира мало, так вы его долбите, да еще все набранные мышцы разрушаете своим кардио!! Вы что, на конкурс идете мисс бикини или бодибилдинг??
          Вы же себя интенсивно сушите, а потом жалуетесь, что похожи на скелет!!!
          Ваши желания идут вразрез с вашими действиями. Это все равно, что хочу похудеть и ем каждый день мороженое, чипсы, жареную картошку, запивая пивом! Если хотят худеть, то диета и диета, а не наоборот!
          Много пресса вам тоже не надо, талия вообще пропадет. Почитайте статьи на эту тему. Вас же интересует область талия — поясница — попа. Это все взаимосвязано.
          Насчет прогрессирования с весами при 10 повторениях как вы пишете — почитайте статьи про периодизацию. Многие атлеты тоже не могут до бесконечности увеличивать веса, и они используют периодизацию! Это очень эффективно! И долго рассказывать. Кстати, у Ярослава есть про это статья.
          И еще хочу напомнить, что при росте 162 вес 46, вы почти идеальная , потому что вам не надо худеть, ведь это труднее всего для многих женщин! Вам можно есть все что угодно и набирать мышечную массу ну и немного жира еще не помешает =) И воду пейте, может у вас обезвоживание, вот и лицо такое худое. По себе знаю, как попью получше, сразу такая хорошенькая. Желаю всего хорошего.

          • Можете меня в инстаграме найти если интересно, ник diana_mossalska, там выложены видео, сможете увидеть фигуру. Мне 22. Большое спасибо за ответ!!! Ваше мнение со стороны очень пригодится!!

          • Хорошая у вас фигурка! Добавьте вес на тренировках, будет супер! Техника у вас очень даже хорошая! Даже жаль с такой техникой такой маленький вес брать. Единственное, что я бы сказала (чисто ИМХО), во время глубоких приседаний у вас в самом конце спина уже не прямая, а закругляется. Значит, нет смысла приседать так глубоко. Как только спина начинает закругляться, падает нагрузка на ноги и попу. Кроме того, будете увеличивать вес, может быть травматично.
            Я бы посоветовала делать тягу на одной ноге, раз вес берете маленький. Для попы это вообще не вес.
            И еще, когда тренируете спину на станке (не знаю, как он по-русски называется), попробуйте руки не на груди скрестить, а вытянуть вверх (как бы удлинить тело). Нагрузка будет еще та, хоть и без веса.
            TRX супер, просто класс! *THUMBS UP* Вот там, кстати, можно вообще кучу всего и без веса (хм, неправильно сказала , надо «с собственным весом») делать, но нужен знающий чел.

          • Ах, да, забыла. Насчет кардио абсолютно согласна с предыдущим оратором. Совсем без кардио нельзя, сердце надо тоже в форме держать, но так много, часто, плюс интервалка …. жжете несчастные мышцы, которые хоть как натренировываются.

        • Два часа убила, чтобы зайти в инстаграмм и посмотреть ваше фото. Но так и не нашла вас по имени diana_mossalska. Что же мне делать???

    • Всю переписку я не осилил, просто добавлю:
      1. Строение ягодиц не изменить, можно только увеличить размер мышечной группы. Хотите выпуклые ягодицы увеличивайте ягодичную
      2. Без профицита калорий этого не сделать
      3. Рост мышечной ткани это адаптация к «стрессу». откуда у вас стресс, если за 2 года максимум 18кг в приседах? Вы сказали, что с запредельными весами работать вредно, а запредельный это сколько? У каждого он свой и уж точно не 18 кг и даже не 50…
      4. Постройте свои тренировки вокруг Ягодичных, например разбив на сплиты Низ+Верх или Низлегко+Верх+Низтяжело

  9. Здравствуйте Ярослав,помогите похудеть!!! :-[
    Мне 42……….вес ужасный просто 100 кг………спортом занимаюсь периодически…..дома.Сейчас начала ходьбу с Лесли.Может какую нибудь программу посоветуете….силовую(есть гантели)в интернете ни чего интересного не могу найти! :-[

    • для Елены! у Ярослава есть проект ФМ4М. (фитнес модель за 4 месяца). Я не этом проекте сбросила уже 10 кг. Система простая: меньше ешь и больше двигайся. Работать над собой очень сложно. Но Ярослав — великая движущая сила, мощный пинок под зад ))) Удачи!

  10. спасибо! ждем открытия закрытых тем по БУЖ-вы обещали открыть))) и новых статей Белково-Углеводные окна. Когда, Что есть и зачем их придумали.?

  11. Отличный прилив утренней бодрости после прочтения Вашей очередной статьи! Спасибо!
    Вашу статью можно разобрать на цитаты! ( только не нравится слово » жрать» брр, оно у Вас везде…Вы уж простите…)))
    Кажется уже 100 лет Вас читаю, все понимаю, стала такая умная, но почему все еще такая толстая?)))
    Скажите, есть по сигналу голода -это правильно? Или надо планомерно загружать ЖКТ едой, т.е. завтрак- обед- ужин-перекусы?..
    И еще вопрос. Если основной прием пищи приходится на вечер( более 50% рациона), как нанести своей фигуре наименьший вред? Это может быть причиной избыточного веса? ( вес 80 кг)

    • Ярослав, большое спасибо за этот выпуск. Всегда с удовольствием и интересом читаю Ваши статьи. Жду с нетерпением новых. Большое спасибо за Ваш труд.

    • 1. Да правильно, но если вы раньше ели один раз в день только на ночь, боюсь с утра чувства голода у вас не будет.
      2. Перенести 50% на утро. Просто не ешьте вечером, утром проснетесь голодной. Лишний вес не из-за зажора на ночь, а превышения калорийности потребления над тратами

  12. Ярослав, я на дробном питании с января месяца, похудела на 14 кг, но вес очень большой, возраст тоже, хочется физ. нагрузку, но не разрешает доктор из-за болезни ног- варикоз тяжелый , артроз.
    Мне посоветовали фитбол, какие можно упражнения для нас, совсем толстяков, не секрет, что ноги-то наши страдают из-за лишней нагрузки.Помогите разобраться.

    • Ярослав! я думала, что после проекта ФМ4М ничего нового я уже не узнаю — но вы постоянно подкидываете пищу для ума! Спасибо!
      Вот теперь сижу и осмысливаю всю свою двигательную активность в течение дня. Реально ведь — все на проекте стали тренироваться 3-4-5 раз в неделю. А ведь потом продолжаем мирно валяться на диване, при чем с чувством выполненного долга и глыбокого удовлетворения! Кто из нас реально увеличил бытовую активность? Думаю не наберем и 10%… А ведь бытовая активность может по сути сравняться с результатами тренировок. Я так думаю.
      Жду статью про кардиотренировки!

    • Хм… А что значит Фитбол? Это же просто шарик. Он ни чем не отличается от скамьи допустим или обычной лавки в парке. Упражнения все те же, НО в вашем случае надо сосредоточится на питании и бытовом расходе калорий, а уже потом вводить упражнения из Общей Физической Подготовки, ну помните как в СССР зарядку делали? А уже потом увеличивать нагрузку. В вашем случае силовые упражнения не дадут, значимого расхода калорий, пока что…

  13. Ярослав, как всегда большое СПАСИБО! Почитаю вас, воодушевлюсь..а потом опять шоколадки лопать..Расскажите, где МОТИВАЦИЮ взять. После сильного стресса набрала до 80..раньше «держала» 67, перерасходом, за счёт тренировок ежедневных, но питание было безобразное…. поэтому не было особых результатов. Сейчас не хочу ни творожок с грудкой, ни Джилл с Харпером…Напишите мегамотивационную статью =-O

    • Мотивацию брать в причине. Нет ПРИЧИНЫ — нет РЕЗУЛЬТАТА. Замотивируйте меня написать мотивационную статью ))

  14. С каждой статьей понимаю, что секрет один и он стар как мир: «Меньше жрать и больше двигаться» :-D

  15. А мне статья не понравилась. Даже какой-то осадок остался… Вы говорите, Ярослав, что нет смысла в дробном питании, т.е. можно есть сколько угодно и как и когда угодно, лишь бы не превышался суточный лимит калорий. А как же ваша основа основ??? Ваш график который вы рисовали с раскруткой метаболизма? Я вот уже 3 года каждый день исправно завтракаю, стараюсь дробить питание, только потому, что вы единственный, кто доступным языком объяснил то, как это работает и для чего это нужно. И каждый раз заталкивая в себя творог, третий раз в день, думаю, что я тем самым раскручиваю метаболизм. А сейчас вы утверждаете, что это все фигня, только потому что, ученые расходятся во мнениях. Но никто же 100% не знает точно??? Зачем тогда ломать эту теорию??? Я являюсь Вашим постоянным читателем уже 3 года. Мало того что я сам питаюсь по этому принципу, так я еще и всех друзей и знакомых в этом убеждаю, получается, что я несу чушь??? Оказывается, что можно один раз поесть вечером (2000ккал — ведро еды) и все…питание по часам бред!!! Короче я разочарован…Может я все не правильно понял???

    • Евгений! я думаю вы не совсем правильно поняли Ярослава. он абсолютно не отрицал все свои предыдущие графики, которые показывали скачки и падения глюкозы в крови и пр. Питаясь дробно и с учетом ваших энергозатрат в день вы поддерживаете ваш метаболизм в более ПРАВИЛЬНОМ режиме, позволяя не накапливать жир. Одно дело — 6 приемов пищи. Другое — один огромный прием вечером перед сном. Куда пойдут эти 2000 ккал? В жир!

      • Одно дело — 6 приемов пищи. Другое — один огромный прием вечером перед сном. Куда пойдут эти 2000 ккал? В жир!

        А откуда организм будет брать энергию в течение дня, если мы покушаем только вечером? Из жира! Так что баланс соблюден и композиция тела не изменилась. Какие проблемы-то?
        Есть же «Диета война», есть протокол питания Лингейнз. Все они предусматривают малое количество приемов пищи. И люди на этих системах и массу набирают, и худеют (в зависимости от целей). Так что… :)

      • Почему в жир??? Если Вы беретесь отвечать за Ярослава, то хотя бы потрудитесь почитать его статьи и форумы. Если суточная потребность человека 2000 ккал, и он сжигает в день 2000 или больше, то они никуда не пойдут, они сгорят!!!!! Сгорят вечером, ровно так же как и утром или днем. Суть дробного питания по БРИНовски в том, что за счет частоты употребления пищи поддерживается высокий уровень метаболизма(вспомните график волной), а в последней статье он прошелся по этой теории бульдозером….

        • Не знаю, могу ли отвечать на ваш вопрос, но процитировать Ярослава из этого же поста могу :)
          «В организме своя скорость запаса гликогена и синтеза белка. Мы не можем съесть суточную дозу белка и углеводов за один раз – обеспечив суточную норму. Усвоится только часть, а избыток пойдет жир. Намного эффективней, когда обеспечивается постоянное – планомерное — порционное поступление питательных веществ, что обеспечивает положительный азотистый баланс и равномерное пополнение гликогеновых депо.»

          • Как может усвоится только часть, а часть пойти в жир????? Это как???? Жир у нас откладывается без усвоения????

          • Почему же не можем съесть за раз? Можем. Легко! :)
            И чего там не усвоится-то? Присоединяюсь к комментарию Евгения: без усвоения в жир пойдет?
            Даже если пойдет в жир, то с точки зрения похудения нам все равно: как пришло, так и ушло. Главное — обеспечить дефицит: израсходовать калорий больше, чем усвоишь. Вы израсходовали 2000 ккал., а съели 1500 ккал. И не важно, за 6 раз или за один. Дефицит будет все равно 500 ккал, который будет покрываться вашими жировыми запасами, или гликогеном, или распадом белков.
            Вот с точки зрения набора массы да, питаться чаще — лучше. Хотя бы потому, что за один раз все в себя не впихнуть.

        • Евгений, хочу немного вас приободрить и успокоить =)
          Ярослав просто хотел, чтобы мы стали лучше разбираться в том, как работают системы нашего организма.
          Ведь без понимания этих вещей мы не сможем правильно тренироваться, худеть, кому надо, массу набирать и т.д. Мне кажется, что он не отрицал все, что писал ранее. Просто пытался более точно нам донести, ЧЕМ дробное питание нам поможет в поддержании метаболизма?
          Да тем, что, питаясь часто, мы не будем нажираться в следующий прием пищи, что позволит более равномерно тратить калории и не набирать жир.
          Ведь подумайте сами: вот если я ем утром, а потом (ну некогда мне, забегалась, заработалась) только вечером добралась до тарелки — ГОЛОДНАЯ КАК ЗВЕРЬ! Вы думаете, что я такая голодная мало съем???? Да я сожру все, что у меня есть в холодильнике и еще к соседке за добавкой побегу. А мне это надо?? Я съем не свои положенные допустим 2000 ккал, а до 3000 могу дойти. Потому что ОЧЕНЬ ГОЛОДНАЯ!!! Вот тут и отложится на моей несчастной попе все, что не надо, а у вас на животе скорее всего.
          Это просто: будете есть чаще, не будет сильного чувства голода, чтобы сожрать очень много, будете есть редко, вы просто можете съесть больше, чем надо, это как раз и уйдет в жир.

          • Константин, в плане похудения-потолстения и за один раз веществ усвоения научных изысков не изыскивала, необходимости не было. Могу только привести 2 примера.
            Первый мой собственный. Всю жизнь была 49 кг при росте 165. Был период, когда я есть успевала всего один раз в день, а поскольку лично я за один раз много калорий заглотить не могу, то их немного было (600-800). Чувства голода у меня практически не бывает, независимо от количества, могу легко забыть один день поесть. Энергопотребление было немаленьким: работа, тренька, 6 этаж без лифта и тд. Очень боялась, что стану скелетом. К моему огромному удивлению, я перестала влезать в свою одежду. Все утряслось, как только начала контролировать регулярность питания.
            Второй пример одной знакомой с жутким весом при моем же росте. Ела один раз в день, создавала дефицит. За 1.5 года похудела. Классно так похудела. Правда, тело некрасивое было из-за отсутствия тренировок. Перестала создавать дефицит. Начала есть так, чтобы доход=расход (насколько все было правильно рассчитано, не знаю, но в целом должно быть верно, у нее сила воли). За пару месяцев набрала больше, чем была раньше. Из чего я делаю вывод (может ошибочный),что тело отреагировало таким образом на предыдущие лишения, то есть начало спешным образом создавать закрома.

          • Многоуважаемая Наталья! Я с Вами категорически не согласен. Вы наверное забыли о чем мы говорим. Я говорил, что нет разницы между дробным питанием и питанием в один прием, ЕСЛИ НЕ ПРЕВЫШАТЬ СУТОЧНЫЙ ЛИМИТ. Не понимаю, зачем пример про 3000 кКал. Съедите вы все свое и соседей — это дело ваше. Я например не съем, если иду к результату. Я лишь говорил о разнице между дробным питанием и единовременным, НО не меняя количество. А легко вам будет или нет — это дело другое. А когда Ярослав рисовал свой график он утверждал, что за счет дробного питания идет повышенный расход калорий, а сейчас он полностью утверждает обратное. И вообще, почему Ярослав сам не ответит??? Вопрос вполне логичный.

          • Лариса, примеры очень занимательные.
            Вот только они служат доказательством (или опровержением) какого утверждения? :)

            Кстати, про ваш пример. Вы путаете объем порции, которые можете съесть за раз и количество калорий, который можете съесть за раз. Да, скорее всего, большой объем пищи в один заход в Вас не поместится. Но энергетическая ценность такого приема пищи может быть очень разной: и 100 ккал, и 1000, и больше в зависимости от того, что есть. Ведь так?

          • Спасибо большое ответ!
            Согласна, что количество еды и калорий это разные вещи. Там была моя ошибка, что было мало калорий. Но! Белковой пищи за раз много не съешь (ну я по крайней мере, плюс не ем мясо) , поэтому большое кол-во калорий с малым объемом еды получить можно только с помощью углеводов с высоким ГИ. Так ведь? А они пойдут в жир, а не в мышечную массу.
            Примеры были к тому, что дробное питание ИМХО необходимо.
            В случае со знакомой я объясняю себе так, что организм, хоть и худел, но постоянно находился в состоянии стресса (это вы сами знаете, что на следующий день снова закинете внутрь 2000 кал, а ваше тело не в курсе намерений. Оно же не знает, с какого перепуга вы едите один раз в день и может сильно сомневаться по поводу следующей заправки). Исходя из этого, на мой взгляд 8) , ваша фраза «А откуда организм будет брать энергию в течение дня, если мы покушаем только вечером? Из жира! Так что баланс соблюден и композиция тела не изменилась» не совсем верна. Не будет он жир жечь на энергию, жир ему пригодится, когда совсем темные времена нагрянут. А вот мышцы ему нафиг не нужны, чего зазря тратить ценную энергию на их содержание? Вот их начнет жечь первым делом при одноразовом питании. Неправильно думаю?
            Я была бы вам очень благодарна, если бы вы написали вашу точку зрения на предмет зависимости: обмен веществ-похудение|потолстение-крафт|кардио. Очень хочется разобраться *DRINK*

          • Лариса, отвечаю.
            Вполне могу предположить, что суточную норму белка вы за один раз в себя впихнуть не сможете. Так же как и суточную норму углеводов, если это будут углеводы с низким ГИ. Да и суточную норму клетчатки (если брать ее из овощей) тоже трудновато в себя поместить. С этой точки зрения да, одноразовое питание не годится. Вам нужно раскидать дневную норму нутриентов на столько приемов пищи, на сколько вам будет комфортно. Если желудок совсем маленький, то можно и дробное питание: 5-6 раз. В мой желудок, например, легко все поместится в два приема пищи. Тут, как Вы понимаете, все индивидуально.
            Другое дело — комплаенс, то есть то, насколько Вы легко сможете соблюдать диету. Кому-то проще питаться часто и по чуть-чуть, кому-то проще раз или два в день поесть, но нормально. С точки зрения комплаенса тоже все индивидуально. Поэтому говорить, что дробное питание необходимо, нужно лишь в контексте диеты данного человека.
            Насчет подруги, которая кушала один раз в день.
            Как вы относитесь к английскому? Вот тут пару ссылок на исследования могу дать, если эти комментарии мне сие позволят: http://www.ncbi.nlm.nih.gov/pubmed/10867039 http://ajcn.nutrition.org/content/90/5/1244.abstract
            Смысл их в том, что исследователи не нашли разницы в плане синтеза или разрушения мышечного белка у людей, которые питались несколько раз в день и у людей, питавшихся один раз в день.
            А вот с утверждением, что мышцы организму нафиг не нужны и он от них избавляется в первую очередь, я частично соглашусь. Ведь в нашем теле как: что не используется, то атрофируется. Если мышцы не использовать, то они рано или поздно «сдуются». Причем, для этого не обязательно худеть.
            Если же не тренировать мышцы во время похудения, то они да, будут уходить. И чем меньше жира в организме, тем быстрее они будут атрофироваться.
            Для этого и нужен силовой тренинг: чтобы мышцы на диете уходили по минимуму. Силовой нагрузкой мы даем организму сигнал о том, что мышцы нам нужны и нечего их трогать. Тогда преимущественно начинает уходить жир.
            Еще один способ сжечь мышцы, это создать большой дефицит калорий. Вот уж тогда организм действительно впадет в панику и гигантскими дозами кортизола будет крушить все подряд. А если к этому еще и МНОГО кардио добавить, то будет совсем плохо. По этому поводу сошлюсь на размышления Лайла Макдональда: http://www.bodyrecomposition.com/fat-loss/why-big-caloric-deficits-and-lots-of-activity-can-hurt-fat-loss.html/
            Если Ваша цель похудеть всерьез и надолго, то нужно создать небольшой дефицит калорий: 10-20% от поддерживающего уровня и заниматься силовым тренингом для сохранения мышц. Как будете создавать дефицит: за счет сокращения поступления калорий или за счет кардио, или того и другого вместе, не суть важно. Сколько питаетесь раз в день — тоже не важно. Количество приемов пищи — это про удобство и легкость соблюдения диеты, а не про то, куда пойдут калории или разгон метаболизма.
            Возможно, я увлекся и ушел от темы :) Так что напишите, ответил ли я на Ваш вопрос.

          • Константин, тут по другому посчитать можно. Проснулись — съели белок что бы мышечный катаболизм остановить. После тренировки белок. Перед сном белок. Вот вам еще 3 приёма пищи к 3-м традиционным.

    • «Фактически между 2000 ккал, обеспеченных за счет жирной с рафинированными углеводами пищей и 2000 ккал из растительной пищи с постными источниками белка разница будет в вашем здоровье и соотношения тканей в организме.»разница будет в вашем здоровье и соотношения тканей в организмеесть разница если в вас НАПРИМЕР 40% жира или в вас 40% мышц. Все правильно Ярослав пишет, смотрите внимательно.Ещё, усвоение пиши, например возьмем белок. Допустим суточная доза белка у вас 150, вы его съели за 1 раз и ждете пользы, в организме усвоится из этого все 1/3, все остальное вы смоете в унитаз. Если за 1 прием пищи вы едите 2000 кк, то часть всего усвоится, а другая часть убежит в ваш жирок, чтоб потом ваш организм в голодное время подпитывался жирком =)

      • Допустим суточная доза белка у вас 150, вы его съели за 1 раз и ждете пользы, в организме усвоится из этого все 1/3, все остальное вы смоете в унитаз.

        Откуда информация о том, что он весь не усвоится?

    • А мне статья не понравилась. Даже какой-то осадок остался…
      Это нормально, человек обычно ищет подтверждения своим убеждениям, остальное отбрасывает. Если источник более или менее достоверный, следует разочарования из-за не совпадения точки зрения.

      Вы говорите, Ярослав, что нет смысла в дробном питании, т.е. можно есть сколько угодно и как и когда угодно, лишь бы не превышался суточный лимит калорий.

      Нет смысла для ВЕСА тела, а вот для красоты телесных форм, соотношения тканей, показателей крови, здоровья в целом, изменения психологии пищевого поведения, распределения питательных веществ и т.д. — ЕСТЬ.

      А как же ваша основа основ??? Ваш график который вы рисовали с раскруткой метаболизма?
      В статье и видео я указал, что использую фразу Раскрутить метаболизм и рисую график. Новичку проще объяснить полезность какого-либо действия максимально просто и очевидно, вместо описания всех процессов липолиза, пищевого поведения, работы нейромедиаторов и т.д. НО, если читаете 3 года, то вы заметили, что каждый раз я чуть-чуть усложняю материал. поэтому новичку, который получил первые уроки, проще говорить о Раскрутке Метаболизма, тем более для этого надо всего лишь есть) А для продвинутых объяснять более полную картину.

      Я вот уже 3 года каждый день исправно завтракаю, стараюсь дробить питание, только потому, что вы единственный, кто доступным языком объяснил то, как это работает и для чего это нужно. И каждый раз заталкивая в себя творог, третий раз в день, думаю, что я тем самым раскручиваю метаболизм.
      Если приходится ЗАТАЛКИВАТЬ в себя что либо, то значит предыдущие порции были большими, либо общий калораж завышен. Насильно ни чего в себя толкать не надо, надо настроить: 5-6 раз сколько и что….

      А сейчас вы утверждаете, что это все фигня, только потому что, ученые расходятся во мнениях. Но никто же 100% не знает точно??? Зачем тогда ломать эту теорию???
      я не ломал теорию ПОЛЕЗНОСТИ дробного питания, объяснил вам более развернуто =) и расставил точки, чтобы читатели не надеялись худеть только от дробного питания без дефицита калорий.

      Я являюсь Вашим постоянным читателем уже 3 года. Мало того что я сам питаюсь по этому принципу, так я еще и всех друзей и знакомых в этом убеждаю, получается, что я несу чушь???
      Правильно убеждаете, я ведь расписал полезные моменты дробного питания
      Оказывается, что можно один раз поесть вечером (2000ккал — ведро еды) и все…питание по часам бред!!! Короче я разочарован…Может я все не правильно понял???
      Да, можно есть в любое время суток 2000ккал за один раз, если вас интересует только цифра на весах.

      PS
      Как может усвоится только часть, а часть пойти в жир????? Это как???? Жир у нас откладывается без усвоения???? — это ваш вопрос к другому комментатору

      Жир откладывается из невостребованных жирных кислот в крови, естественно, чтобы туда попасть пища должна усвоиться под действием ферментов.

      • Ярослав, подскажите, как рассчитать свою норму калорий, чтобы похудеть. По подсчетам мой базовый обмен веществ 1460 ккал. Спортом не занимаюсь, дома с ребенком. вес 92 кг, рост 170 см, 33 года. Спасибо заранее. Дарья

  16. Спасибо! Все как всегда зажигательно и с юмором. Я за статью сжечь жир и набрать массу (хотя умом понимаю…)

  17. Ярослав, спасибо за статью! *THUMBS UP* Интересует
    1. Белково-Углеводные окна. Когда, Что есть и зачем их придумали.?
    2. Кардио натощак. В чем смысл и как получить максимум пользы?
    3. BCCA и тренировки. Три аминокислоты, но так много шума.
    Ещё интересует вопрос о витаминах, их производство и другое оних. Спасибо!

  18. Ярослав, у меня вот какой вопрос. Может не очень умный, но жутко интересно узнать. *CRAZY* Вы говорили, что кардио не самый эффективный способ худеть и держать себя в форме потом. Знаю некоторых людей, которые держатся исключительно на беге. Как объяснить то, что они не толстеют, учитывая то, что бег сжигает калории в стакан молока? =) Или, например, есть люди, которые придерживаются всем известной идеи не есть после 6, или они якобы следят за питанием, не едят вредное. Если я буду делать тоже самое — максимум что получу — отсутствие набора веса, но мне же еще в форме держать себя хочется)
    В общем-то, занимаюсь базовыми силовыми упражнениями + создаю дефицит калорий. Но как такое получается у других людей, может знаете?))

    • Если они не толстеют, значит они сжигают больше, чем потребляют. Это аксиома. Они не на беге держатся, вам просто так кажется. Теоретически, они могут сжигать 200 ккал за одну пробежку, если та длится около часа, в таком случае они могут позволить себе съесть на 200 ккал больше, вот и всё. Но разве это эффективно, бежать целый час и сжечь всего 200 ккал? Про стакан молока, это грубо говоря. В 200 мл стакане молока 2.5% жирности — 108 ккал.

    • Другое дело бег развивает сердечно-сосудистую систему и в принципе это полезнее, чем совсем ничем не заниматься. Ваша цель тренировок? Если — худеть, то дефицит калорий правильно, но и тренировки должны быть построены не по принципу — увеличить мышечную массу, а по принципу — поддержать мышечную массу + помочь процессу похудения, ведь увеличить при дефиците все равно никак не выйдет

      • Мне худеть особо некуда, лишних кг немного, где-то 2-3, но чтобы форма не расплывалась, мне нужно ее подтянуть и хотя бы чего-нибудь нарастить. *CRAZY* Но первостепенная задача убрать жир с некоторых мест.

        • Естественно речь не идет с локального убирания жира! А то меня тут тапками закидают, все же знающие))

        • не всегда можно убрать проблемные зоны, часто приходится жертвовать лицом(слишком худое) или плечи непропорционально худые по отношению к бедрам,зависит от типа фигуры, если песочные часы или любой другой пропорциональный тип,тогда все проще,ведь жир относительно равномерно распределен и уходит так-же относительно равномерно,а если тип грушевидный и ноги мощнее верха, тогда придется похудеть до кости ,а ноги все равно будут мощнее. Исходите из своих данных, может запастись терпением и тренироваться как тренируетесь,без спешки. За время , если тренировки выстроены правильно и с питанием нет грехов, тело станет выглядеть более точеным. Даже если вы не будете целеноправленно заниматься увеличением мышечной массы и пыхтеть на 10- и повторениях запивая протеином. В пользе и необходимости последнего ,например, я сильно сомневаюсь.

          • Ну если на тренировках не пыхтеть …. это не тренировки, а так, погулять
            Мышечную массу увеличивать пользительно. Именно она создает подтянутую форму, не дает расплыться в старости, требует больше калорий на поддержание
            А ваще это прикольно, когда на тебя смотрят и говорят:
            обалдеть, ты, наверное, танцами занимаешься. мне б такую фигуру.
            отвечаю:
            а за чем дело встало: выпады, приседы, тяги, жимы всех мастей, подтягивания, отжимания, планки, trx , кроссфит, и тд.
            возмущаются:
            железо?? ой неееееет, я в шварцнегеры не пойду :-D
            каждый сам делает свой выбор *ROSE*

    • Татьяна, я для себя уяснила одно: любое продолжительное кардио, бег и т.д., особенно если его больше и чаще,чем надо, ОЧЕНЬ СИЛЬНО РАЗРУШАЮТ МЫШЕЧНУЮ МАССУ, что еще больше снижает общий вес, ведь мышцы намного тяжелее жира. Вот вы и считаете, что на беге ваши знакомые так хорошо худеют. Но хорошо ли это?
      Да, худеют, но постоянно держаться на беге нет смысла. Это сушеная вобла получится. Уходит немного жира, вода и очень много мышц. А все знают, что терять мышцы это плохо! Даже спортсмены, которые хотят на соревнованиях хорошо выглядеть и проходят сушку, избавляясь от жировой прослойки, очень осторожно используют кардио. В основном все это питание.Они не хотят растерять свою мышечную массу. И правильно делают.

      • Хм, логично. Наверное так и есть.
        Бегом мне лично конечно интереснее заниматься, чем напрягать попу в приседаниях, но результат от силовых упражнений мне больше импонирует, чем от кардио. Воблой быть не хочу. *CRAZY*

    • Ну у меня совет и размышление
      1. Посмотрите на них на пляже, те кто на беге держится
      2. Откуда вы знаете, что на беге? Они вам сказали или вы каждый день проводите контрольные замеры «метаболизма» расход=приход, калорийность и т.д. думаю, это просто размышления

  19. Ярослав, спасибо огромное за все, что вы для нас делаете. Я читаю уже целый год разные статьи, добываю по крупицам информацию, как работает организм, чтобы прийти в норму после вторых родов в 35 лет. Много для себя уяснила. Вот многие пишут, дайте сильную мотивацию, напишите супер статью — я не понимаю, зачем, ведь общение с вами уже дает такой пинок под зад, что хочется заниматься и заниматься, чтобы быть здоровым, не стареть. Конечно, лень у каждого человека имеет свои размеры.
    Может у некоторых она достигает 100 кг, у других 200, у меня лень в 57 кг. И я хочу, чтоб она уменьшалась и не росла.
    Очень жду ВСЕ ваши статьи на темы:

    Белково-Углеводные окна. Когда, Что есть и зачем их придумали.?
    Кардио натощак. В чем смысл и как получить максимум пользы?
    BCCA и тренировки. Три аминокислоты, но так много шума.
    Зона Жиросжигания или Коридоры ЧСС. Что забыл рассказать Карвонен.
    Сжечь жир и набрать мышцы одновременно. КАК? (жопой об косяк).

    И еще меня очень интересует вопрос: как не получить дисбаланс мышц. Возможно я не очень корректно тренируюсь, ведь с двумя детьми я делаю это дома, контролировать и подсказать некому.
    У меня стала сильно болеть поясница, может от упражнений на пресс, может от приседаний, может от гиперэкстензии на шаре.
    Может я на пресс делаю больше упражнений, чем на разгибатели спины, вот она и болит?
    Проясните эти тонкие моменты. Вряд ли многие о них задумываются.

    • Наталья, поясница может начать от множества факторов. Начиная с того, что вы много сидите в течение рабочего дня и заканчивая физическими упражнениями, а точнее — от неправильной техники их выполнения. Все три упражнения, которые вы перечислили, при неправильном выполнении, могут вызвать боли в спине. Тут надо смотреть, как вы их делаете. Впрочем, про одно упражнение можно спросить отдельно: на пресс что делаете?

    • Вам правильно ответили. Например во время скручивания вы можете помогать себе руками — тянуть за шею или не скруглять снипу- нагружая поясницу, о других упражнениях и говорить не чего. Совет один, уберите все упражнения, где чувствуете боль или напряжения на «больных» участках, когда боль пройдет вводите по одному — контролируя технику. Так вы выясните проблемные упражнения. Дисбаланса мышц можете не бояться .

  20. ну вот, зачиталась — записалась здесь совсем. Забыла поесть, пойду поем, а то искушение обожраться на ночь и нарушить выработку соматотропина, который борется с жировыми запасами, очень велико :-)))

  21. Опять «за рыбу деньги»… Опять эти догмы про калории… В начале статьи даётся определение — Метаболизм это обмен веществ… и дальше почему-то про скорость хим. реакций и «энергетику»…
    Если обмен веществ — то он конечно зависит лежим мы или грузим мешки с цементом целый день — это количество ВХОДЯЩИХ веществ (белков, жиров, углеводов, воды, кислорода, солей, витаминов…) и ВЫХОДЯЩИХ метаболитов (продуктов распада — перечислять можете сами…) в ЕДИНИЦУ времени.
    И если во время работы человек потеет — то неизбежно теряет воду и соли и их надо восполнять — это тоже метаболизм. При тяжелой работе нарушаются мышечные волокна — значит надо восполнять аминокислоты для строительства своего собственного мышечного белка… Если много едим грубой пищи — страдают клетки кишечника и нужны будут липиды (и не только!) для его восстановления. Аналогично с гликогеном в печени… ну и восполнение энергетических расходов конечно тоже, но как часть из множества других компонентов Метаболизма…
    Вывод: 1. метаболизм можно замедлять или ускорять (это количество веществ в единицу времени)
    2. Метаболизм можно «испортить» если вмешаться насильно в свой организм (например заменить утраченные белки жирами или углеводами даже если в них будет равное количество калорий!).
    3. Калории — есть лишь малая часть обмена в организме — восполнение запаса энергии и идет за счет ограниченной группы веществ…

    • Не нашел в вашем опусе противоречия в данной статье, кроме одного момента, поэтому прокомментирую всё :-D

      Если для вас рыба за деньги, то для кого-то деньги за рыбу. Всегда будут прямо противоположные мнения, даже в самых точных науках, у самых умных людей на свете.

      Вывод: 1. метаболизм можно замедлять или ускорять (это количество веществ в единицу времени)
      Вот такой вам пример для размышления.
      1день: я лежу на диване и плюю в потолок, проходят сутки. я спалил примерно 2000ккал. или 83,3 в час
      2день: я рублю лес, а после в течении часа убегаю от лесников. я спалил, как минимум на 1000ккал больше. И потратил за 24час — 3000ккал или 125ккал в час. Скорость — это количество в единицу времени. во втором примере Скорость получается БОЛЬШЕ так? Так! Я раскрутил свой метаболизм, так? Нет =) Каким был таким и остался. А куда делись калории? На обеспечение энергетических процессов на механическую работу (лес-медведь)
      2. Метаболизм можно «испортить» если вмешаться насильно в свой организм (например заменить утраченные белки жирами или углеводами даже если в них будет равное количество калорий!). Метаболизм можно испортить просто дав монтировкой по голове *CRAZY*
      3. Калории — есть лишь малая часть обмена в организме — восполнение запаса энергии и идет за счет ограниченной группы веществ… я примерно так и сказал.

  22. Для разных видов тренировки разная величина EPOC, для кардио 5-15%, для силовой 15-20% от расхода калорий на тренировке, т.е. у нашего вымышленного персонажа весом в 100кг, после 1 часа марафона траты будут 46 ккал в сутки в самом выгодном варианте.

    Разные источники утверждают, что силовая тренировка сжигает от 150 до 450 ккал за час. Буквально сегодня у меня была тренировка, ориентированная на спину и руки, а значит, калорий я жгла меньше, чем если бы тренировала ноги и спину. Пускай будет 150 ккал.
    Итого потрачено калорий с учетом EPOC силовой тренировки = 150*1,15 = 172,5 или 150*1,20 = 180

    На эллиптическом тренажере за час я жгу 480 ккал.
    Итого потрачено калорий с учетом EPOC тренировки на эллипсе = 480*1,05 = 504 или 480*1,15=552

    ОК. Если силовая тренировка дает рост мышечной ткани, то можно потерпеть несколько месяцев, чтобы потом жечь больше калорий просто лёжа на диване. Но я на дефиците калорий, а значит, мышцы у меня никак не вырастут. Чем же мне тогда выгодна силовая тренировка, кроме её способности сохранить мышечную ткань от разрушения?

    • 1. Лежа на диване, при любом количестве мышц не получится
      2. Что значит кроме? =) наберите в поисковике фразу: skinny fat
      это то что ждет человека без силовой нагрузки

  23. С нетерпением жду статьи про 1, 2 и 5 популярные вопросы, о которых вы написали в «the end»!

  24. Ярослав, бодрое утро!
    Подскажите, пожалуйста, можно ли заменить силовую тренировку (от безысходности) на тренировку на эллипсоиде на МАКСИМАЛЬНОЙ нагрузке. На этом тренажере работают все основные мышцы тела, насколько мне известно, но может ли стать максимально выбранное сопротивление альтернативой силовому тренингу для девушки?
    Заранее благодарю за ответ! *THUMBS UP*

    • ваше сердце не выдержит, если вы поставите максимальную нагрузку) это кардио тренажер, не силовой, поэтому конечно он не заменит силовую тренировку.

      • А какие тогда еще варианты есть? Единственное время для тренировок 6-00 — 7-00 утра. Кардио 4 раза в неделю надо чем-то разнообразить. Плато уже длится 3 мес, вес ни в + ни в -, а надо еще 7- 10 кг убрать. Диета в порядке, калорийность тоже.
        Заранее благодарю!

        • Если дома тренируетесь, вместо кардио с 6 до 7 делайте силовую тренировку 3 раза в неделю. а кардио не делайте. Для похудения важнее силовые тренировки, лучше найти время для них. Сколько примерно калорий употребляете в день и сколько вам лет? Физическая активность в течение дня большая или маленькая?

        • И еще какой у вас вес и рост? Поскольку вы не делаете силовые тренировки, вы теряете на похудении не только жир, но и мышцы, и соотношение потерь не самое выгодное. Начните делать полноценные тренировки вместо кардио, для этого коврик, гимнастический мяч, разборные гантели, что бы каждая была около 10 кг и разбиралась на более мелкие веса, лучше что бы на все 1,2,3,4,5,6,7,8,9 кг каждая.

          • Огромное спасибо за развернутые ответы!
            Данные: Ж, 30 л, 76 кг (с 91 кг согнала на тек. режиме тренировок), 170 см, диета не более 1600 Ккал, от 2 г белка на 1 кг веса, углей не более 2-х г , жир по минимуму, из Омега 6 в осн. Перед тренировкой BCAA + L-carnitin basa, после — соевый протеин (сывороточный не подходит) + порция протеина на ужин вместе с кур. грудкой или овощным салатом. Работа сидячая, но в день прохожу 7 — 12 км (дом-парковка-работа-обратно). Про гири думала разборные, но у Ярослава в основном упражнения со штангой делаются. Буду, конечно, признательна, если распишет комплекс силовых для дома, обещал, когда-то)))
            Еще раз благодарю за помощь и хорошего дня!

        • штанга не нужна,это не обязательно, если есть гантели, лучше использовать их.
          любое упражнение со штангой можно заменить на упражнение с гантелями или гирей. Допустим приседания, мертвая тяга, французский жим стоя, тяга в наклоне на широчайшие спины и т.д. По поводу бжу, у вас белок с углеводами 50 на 50, надо что бы углеводов было больше. Попробуйте 1 г белка, 3 г углеводов, и 0.5 жиров. Включите силовые, надо только разобраться с планом тренировок. По ккал, если вес продолжит стоять,то уменьшить углеводы до 2.5, и продолжать дальше. В целом считать бжу не обязательно,главное медленные углеводы — основа, затем белок и чуть меньше жиров. Из жиров — ненасыщенные, т.е растительного происхождения, крупы и тд — цельнозерновые, овощи, фрукты. По поводу доп.приема протеина и тд я бы не стала это все употреблять, прекрасно худеется без каких либо добавок, а все необходимые витамины, аминокислоты можно получить из еды. Но это дело каждого, я исхожу из своего опыта. Не бойтесь увеличить углеводы и уменьшить белок, про жиры забывать тоже нельзя, обязательно не менее 0.5 г на кг веса. Удачи!

  25. штанга не нужна,это не обязательно, если есть гантели, лучше использовать их.
    любое упражнение со штангой можно заменить на упражнение с гантелями или гирей. Допустим приседания, мертвая тяга, французский жим стоя, тяга в наклоне на широчайшие спины и т.д. По поводу бжу, у вас белок с углеводами 50 на 50, надо что бы углеводов было больше. Попробуйте 1 г белка, 3 г углеводов, и 0.5 жиров. Включите силовые, надо только разобраться с планом тренировок. По ккал, если вес продолжит стоять,то уменьшить углеводы до 2.5, и продолжать дальше. В целом считать бжу не обязательно,главное медленные углеводы — основа, затем белок и чуть меньше жиров. Из жиров — ненасыщенные, т.е растительного происхождения, крупы и тд — цельнозерновые, овощи, фрукты. По поводу доп.приема протеина и тд я бы не стала это все употреблять, прекрасно худеется без каких либо добавок, а все необходимые витамины, аминокислоты можно получить из еды. Но это дело каждого, я исхожу из своего опыта. Не. Бойтесь увеличить углеводы и уменьшить белок, про жиры забывать тоже нельзя, обязательно не менее 0.5 г на кг веса. Удачи!

  26. Здравствуйте! На данный момент я на жиросжигании, успешно движусь к цели. Когда я достигну желаемого мной силуэта (в плане без жирочка), хочется заняться построением мышц. Каким образом переходить от жиросжигания к массонабору? Делать это постепенно? Каков должен быть избыток калорий для роста мышц? И за счет каких продуктов? Спасибо!

    • Ой, а расскажите как это вы на жиросжигании? Я сейчас 3 раза в неделю делаю силовые и уверена, что у меня сжигается жир и в тоже время тренируются мышцы. Когда я пошла не туда? *CRAZY*

      • у новичков по-другому, в первое время. потом не получится одновременно худеть и мышцами заниматься)

        • Я так поняла, что худеть только на диете неправильно, ведь с жиром мышцы уходят, точнее они в первую очередь уходят. Значит, нужны силовые, верно? Ну, значит, когда их делаешь, мышцы остаются, а жир уходит + общая калорийность возрастает, т.к мышцам нужно больше «топлива», чем жиру.

          • Татьяна, я занимаюсь силовыми три раза в неделю (для сохранения мышц)+кардио 20 минут после силовых для жиросжигания. Не ем после трени примерно час, если вечером. При этом я на дефиците калорий.

          • Уходит все, не только жир, в любом случае уходят и мышцы и жир,вопрос только в соотношении. На диете(бездумной) уходят больше мышцы, на разумной диете мышц уходит меньше, жира больше. Но не бывает такого, что бы на диете уходил только жир) и уж тем более на диете не может быть и речи о росте мышечной ткани,под диетой подразумеваю ограничение суточной калорийности рациона

          • Блин, я ничего не поняла. Но я правильно делаю? Кардио не занимаюсь, чтобы дополнительно мышцы не жечь. 3 раза в неделю на разные группы мышц где-то по 30 мин общая тренировка. +Небольшой дефицит калорий. (Ну как небольшой, смотря по какой формуле считать, на Калоризаторе посчитала, вроде как моя суточная норма 1500, я снизила до 1200. А по формуле Ярослава из книги у меня норма 1200! 900 — это очень мало, поэтому я даже не знаю). Что с таким подходом со мной будет? И будет ли что-то вообще? *SORRY*

          • 30 минут тренировки — мало, надо около часа. Кардио совсем не надо убирать,добавьте 15 минут после тренировки или в отдельный день 40 минут. Естественно что бы мышцы не терять,кардио должно быть не через 3- 4 часа голодания,поели,прошло 1.5- 2 часа и на дорожку. В вашем случае скорееасего будет страдать качество тела,вы мало едите и мало тренируетесь,не надо убавлять ккал ниже 1200, ниже 1000 тем более,организма адаптируется и худеть вы перестаните. По поводу того,что тренируясь вы худеете засчет дефицита и параллельно увеличиваете расход за счет прироста мышц(по вашим словам),это конечно не так. Учитывая ваш подход ни о каком приросте сухой мышечной массы не может быть и речи, что бы мышцы выросли, нужен не только малоповторный тренинг,но еще и избыток калорий, хороший сон, дополнительный прием протеина,генетика. женщинам это сложнее намного и долго. За года можно этого добиться, но это не увеличит существенно расход калорий в покое. Вот. :)

          • Ярослав вроде писал, да и везде говорится, что час — это максимум. Желательно заниматься недолго, 20-30 мин. Иначе у меня получится 10 подходов — это очень много, или по 40 повторов — это тоже очень много. И опять же он говорил, что кардио не эффективно в похудении. У меня даже цель не накачать мышцы, а убрать лишний жир и подтянуть фигуру, при этом не потеряв мышцы, поэтому такие упражнения больше для поддержания. Дополнительный белок не ем, но стараюсь выдерживать 1г на 1 кг веса.

          • Я не представляю как за 20 минут можно проработать мышцы по- нормальному.моя тренировка длится 1 час вместе с разогревом 10 минут,иногда чууть больше часа,но не дольше 80 минут,между подходами отдых 20 сек- 1 минута.упражнений не менее 8и ,иногда 9-10, подходов в каждом 3, 2-редко. В основном тренировки сплиты, но иногда на все группы мышц. Это 3 тренировки такие в неделю, могу добавить в отдельный день или два кардио 30-40 минут. Питание на 1500 ккал,вес медленно уходит, мышцы не теряю. Но у меня цель не увеличение мышечной массы , если цель поменяется то и подход к тренировкам поменяется. Ваша цель похожа на мою, в таком случае не надо бояться тренироваться час ,делать кардио(в меру),питайтесь сбалансированно и терпение. Если не согласны,то все вопросы к автору блога!

          • Кардио не эффективно в похудении,согласна,но оно помогает мышцам быстрее восстановиться, тренирует сердечно-сосудистую систему, те же приседания ,если вы не тренированы и возьмете 30 кг и решите сделать 10 повторений,вам может стать плохо из-за нетренированного сердца. Силовые не тренируют сердце так как кардио,поэтому я бы совсем не отказывалась от него. В меру,недолго, но надо бы. + даже 100 лишних сожженых ккал это уже что-то,на мой взгляд.

    • новичкам в первые как минимум пол года делать упражнения на все группы мышц с небольшими весами и на 20-30 повторений, укреплять связки и т.д. если вы новичок, рано думать о массонаборе.

      • WishWish,
        Я это все прекрасно понимаю. Но ведь когда я достигну желаемых объемов, я ведь должна питание пересмотреть. Дефицита калорий ведь уже не должно быть, так как мне нужно будет худеть. Значит мне поднять калораж до точки равновесия и заниматься дальше, пока я не буду готова перейти к массонабору?

        • WishWish,
          может быть вы мне ответите, я немного запуталась с программой Ярослава. Хочу перейти на его программу (которая была в видеоуроках). Вот программа первого дня:
          1.Римский стул — 4 подхода по 20 раз
          2.Приседания 1*20, 3*10
          3.Сгибание ног лежа 1*20, 3*10
          4. Жим штанги стоя 1*20, 3*10
          5. Разведение рук в стороны 1*20, 3*10
          6. Подъем ног в висе — 50 раз

          После римского стула ничего не понятно с подходами. Вот приседания взять например: это значит, что первый подход я должна сделать 20 раз, а остальные 3 по 10 ?? И делать подходы с одним весом?
          А подъем ног в висе: я должна разбить на столько подходов, сколько смогу? Спасибо за внимание!

          • да,это значит первый подход 20 раз допустим с 20 кг, а потом берете 30 или сколько там вы сможете сделать на 10 повторений, и делаете с этим весом 3*10.подъем ног в висе это значит один подход на 50 повторений. но учитывая ваши вопросы я бы не советовала вам переходить на эту программу и тренироваться на 10 повторений. Можете себе сами программу составить, прочитайте атлас анатомии физических упражнений и будете знать основы и правила составления плана тренировки,сколько подходов,повторений,какие мышцы работают в тех или иных упражнениях!удачи!

        • Как долго вы тренируетесь,ваш возраст,вес ? да,когда вы перестанете худеть,тогда надо есть столько сколько тратите и переходить на 12-15 повторений в зависимости от упражнений, но я бы не советовала брать большие веса если стаж тренировок менее пол года- год ,все тело должно окрепнуть. Если техника поставлена и вы уже не новичок тогда все ок ,если ваша цель набрать мышечную массу,тогда вы должны есть чуть больше чем надо, но при этом вы будете снова поправляться и засчет жира тоже, ваше тело может вам не нравится в период «массонабора», поэтому этим лучше заниматься осенью-зимой. Но не имеет смысла если вы потом не грамотно будете выходить из этого состояния что бы «подсушиться»,например резко ограничите калории и накинетесь на курогрудь,тогда есть вероятность,что хоть какой-то набранный результат и тот пропадет .поэтому как вариант найти тренера ,компетентного,не онлайн,и под его руководством исполнять задуманное.

          • WishWish,
            не понимаю, зачем я должна сама составлять программу, если Ярослав составил программу для новичков?? Как-то нелогично. Я же не компетентный тренер, мало ли чего я там себе насоставляю! :-|
            Тренера в зале то я конечно возьму, чтобы технику отработать, но по финансам занятия на 2-3 только осилю. Сложно мне довериться зальному тренеру, а вот Ярославу я доверяю, поэтому и хочу тренироваться по его программе.
            Да, я новичок, мне 24. Лишний жирочек присутствует, но немного ( в пределах 8 кг). =)

          • Девочки, как это кардио не способствует жиросжиганию??? А зачем нам тогда 20 минут кардио после силовой??

          • Вообще на кардио вместе с жиром и мышцы сжигаются. Поэтому после силовых вообще смысла нет их делать. Т.е вы натренировали мышцы, а потом немного их пожгли :)
            Кажется, в книге у Ярослава об этом говорится.

          • Где? Дайте посмотреть. Я только что книгу прочитала, там он говорит, что смысла в кадрио именно в жиросжигании нет. Но если хотите, то можно немного добавить — там вроде так написано.

          • Спасибо!
            Что я заметила:
            — Бег не менее часа, а не 20 мин.
            — Бег после силовых с отягощениями (у меня пока не настолько усиленные упражнения, я пока со своим весом делаю)

          • Татьяна, бег не менее часа — это если вы силовые не делали перед бегом. Лично мне кажется, что не имеет значения с отягощением вы будете заниматься или без перед кардио, это же все равно силовая тренировка. Но я могу ошибаться. Будем надеяться, что сам Ярослав развеет наши сомнения.

          • Я тогда ничего не понимаю. Если есть польза от кардио после силовых, я бы тоже со скакалкой попрыгала)

  27. Ярослав, доброго дня и спасибо: и посмеялась и воодушевилась (не теоретически, нет!!! Только практика, до содержимого желудка :-D )

    Статья — прям ответы почти на все вопросы, которые меня бередят последние две недели!!!

    Буду очень признательна, если ткнёте в более подробное освещение этого вопроса ( у Вас или ещё где-то адекватные источники информации): «Фактически между 2000 ккал, обеспеченных за счет жирной с рафинированными углеводами пищей и 2000 ккал из растительной пищи с постными источниками белка разница будет в вашем здоровье и соотношения тканей в организме.»

    Я никак не могу выйти из Поста — но ТАК хорошо мне вообще никогда не было!!! В корне перестроились вкусовые пристрастия, появилось много энергии (которую я усердно реализовывала в тренировках 5-6 дней в неделю).

    Спасибо! Жду каждый раз с нетерпением Ваших новых статей!

    ПС. Про вопросы в конце статьи: особо актуален №5 (жопой об косяк пробовала — не помогает! *UNKNOWN* )

  28. После силовой тренировки, если она действительно силовая, тяжелая, запас гликогена невелик, поэтому на кардио в основном будет идти сжигание жира(в основном не значит, что это будет гореть только жир и ничего кроме), при этом пульс должен быть в нужной зоне. Когда Ярослав говорит «1. Вы каждый день бегаете 20 мин — будете жечь мышцы
    2. Вы бегаете 20мин после тренировки — будете сжигать жир т.к. гликоген уже израсходован.» стоит понимать, что под бегом 20 минут каждый день он имеет ввиду бесполезное занятие для сжигания жира, и только, потому что 20 мин это мало для запуска процесса, организм будет расходовать глюкозу в крови ,гликоген, в зависимости от нагрузки, но к жиру приступит после 40 минут кардио-сессии. Тут нет речи о том, что человек в прямом смысле слова теряет свои мышцы на кардио, длиною в 20 минут каких-то)))))

  29. «Поступать энергия может только из питательных веществ — белков, жиров, углеводов, алкоголя. ВСЁ. Больше не откуда, не из солнечной энергии…»
    Неправда Ваша, Ярослав. Мы ведь не сподобились ещё соорудить всепланетный колпак, препятствующий ПОСТОЯННОМУ пронизыванию наших бренных тушек неиссякаемой энергией Вселенной. Поэтому мы все в определённом смысле «питаемся» круглосуточно и круглогодично, даже якобы не задействуя для этого питания.свои кастрюли, сковородки, печки, духовки, зубы и ЖКТ. И опыт неедения (солнцеедения, праноедения — называйте как хотите) наших некоторых современников убедительно показывает, что под влиянием космической энергии миллиардные колонии микроорганизмов, населяющих наш организм, в особенности ЖКТ, вырабатывают ВСЕ необходимые питательные вещества, витамины и гормоны для жизнедеятельности человека — носителя этих микроорганизмов. Так же, как и наши зелёные собратья — растения — мы способны на так называемый холодный ядерный синтез необходимых нам элементов.
    В этом контексте даже самое-пресамое «здоровое» и «полезное» питание — просто огромнейшая нагрузка на ни в чём не повинный совершеннейший организм — действительно богоподобный, творческий, интеллектуальный, всемогущий. Недаром самое мощное излечивающее воздействие на больной организм оказывает лечебное голодание — т.е., избавление от нагрузки пищей, выводу токсинов и шлаков посредством самоочищения организма.
    «Благодаря» всепланетной религии — культу кулинарии — произошла окончательная подсадка всего населения планеты на вкусненькие наркотики (приготовленная еда, алкоголь, прочие синтетические напитки ), что привело к мощному затуманиванию сознания с утерей его связи с ментальными телами нашего организма. Это и явилось причиной к постепенной потере ясновидения, интуиции, телепатии, левитации, телепортации. А также (на физическом уровне) — засорение шлаками и токсинами всех систем и органов тела человека, что и привело к неизбежному перекосу в развитии микрофлоры ЖКТ в сторону гнилостной, к ожирению, к бесконечным болезням, которые тщетно наша доблестная медицина (вторая всепланетная религия) пытается «лечить» ещё более сильными токсическими соединениями — лекарствами.

    • Хорошо Ирина, если вы пару месяцев продержитесь на энергии света и воде, готов поверить, принять и распространять ваши убеждения.

    • Ирина, не хочу с вами спорить. Но если там так хорошо, то почему все туда не идут? Если хорошо на сыроедении, то почему их так мало? Если хорошо быть праном, то почему их так мало живых?
      Но это все лирика, солнце звезды и вода наша лучшая еда) но иметь при этом накаченную попку ну никак не получится)

  30. Ярослав, добрый день! Возник вопрос по поводу кардио после силовой.
    — Имеет ли значение интенсивность силовой тренировки? В смысле: есть ли разница проводить тренировку с собственным весом или с утяжелением, а потом делать кардио. Разный ли будет эффект?
    — Если есть, то как определить достаточно ли силовая тренировка?
    — Вижу, вы не особо жалуете бананы. Но люблю их безбожно и овсянка с бананом на завтрак — просто радость и счастье для меня. Отказаться очень сложно, учитывая что сладкое то я вообще не ем, а банан помогает мне отказаться от сладкого. Вопрос: на жиросжигании, при дефиците калорий, при отредактированном балансе БЖУ — нормально что я ем бананы? Спасибо ;)

    • Попробую ответить:
      — Имеет ли значение интенсивность силовой тренировки? Да, имеет

      В смысле: есть ли разница проводить тренировку с собственным весом или с утяжелением, а потом делать кардио. Разный ли будет эффект?
      Ну так разница и будет в том, что используются разные способы утяжеления процесса. А если интересует разница в результатах. То эти условия не определяют результат. Но вопрос запутанный, Например вы вряд ли своим весом сделаете 10 подтягиваний, а вот 10 приседания со своим весом явно мало

      — Если есть, то как определить достаточно ли силовая тренировка?
      Работайте в полную силу и ничего определять не придется
      — Вижу, вы не особо жалуете бананы. Но люблю их безбожно и овсянка с бананом на завтрак — просто радость и счастье для меня. Отказаться очень сложно, учитывая что сладкое то я вообще не ем, а банан помогает мне отказаться от сладкого. Вопрос: на жиросжигании, при дефиците калорий, при отредактированном балансе БЖУ — нормально что я ем бананы? Спасибо
      Нормально =) Только тогда назовем это не жиросжигание, а похудение.

  31. Спасибо за ваш ответ! У меня появились следующие вопросы. Пока мой макс.вес в приседах 18 кг на 15 повторений, так понимаю мне постепенно увеличивать нагрузку, что бы дойти до 12 повторений с большим весом, на это потребуется несколько месяцев, правильно? И второй вопрос, я вегетарианка, но ем рыбу. Изредка молочные продукты(очень редко), возможно ли увеличить мышечную массу на подобном питании? Белок употребляю не менее 1 г на кг веса, в среднем 1-1.5.

    • 1. Возможно месяцев, Возможно недель — зависит от множества факторов — например программы тренировок, восстановления и т.д.
      2. возможно — примеры есть. Если увеличить мышечную массу, то это ближе к 2гр белка на 1 кг

  32. Ярослав, можно ли приседать ,допустим, с 25 кг гирей держа ее двумя руками? На данный момент штанги в наличии нет, с двумя гантелями неудобно, руки приходится слишком широко расставлять. К тому, нет ли в таком положении увеличения риска нанесения травмы спине или пояснице? Взяла 25 кг , у меня получилось присесть 12 раз, не более. И еще такой вопрос, изоляция на ягодицы тоже должна быть в пределах 10-12 повторений или уже в диапазоне 15-… повторений? Допустим ягодичный мостик или другие упражнения с весом собственного тела или гиперэкстензии, все равно на 10-12? Значит усложнять упражнение, добавлять вес за голову и тд? Еще, проверила свой диапазон повторений, на бицепс один раз получилось с гантелью 6 кг( одной рукой), с 4 кг сделала более 15 повторений. Говорит ли это о том, что в моем организме преобладают красные мышечные волокна и тренировки должны быть многоповторными? Заранее спасибо за ваши ответы!

  33. Ярослав, очень хотелось бы получить ваш профессиональный совет!
    Сейчас я худею и составила себе меню на каждый день. Ем одно и тоже, потому как только так я уверена, что ничего лишнего не съем. Да и считать каждый день разные продукты слишком сложно.
    Не совсем уверена по поводу количества употребляемых углеводов. Наверное, лучше напишу меню целиком.

    Завтрак
    Овсянка 40 г (в сухом виде), банан целый, ложка клетчатки, столовая ложка льняного масла
    Перекус
    Йогурт (самодельный, без сахара), Творог 2% 75 г, Клубника 50 г (делаю смузи)
    Обед
    Салат (огурцы, помидоры без заправки), Куриная грудка тушеная 150 г, Гречка 40 г (сух) , столовая ложка льняного масла . Обычно съедаю обед в два приема, но гречку съедаю сразу.
    Перекус
    Фрукты 200 г (яблоко или апельсин или киви), Кешью 25 г (перекус в три часа)
    Ужин
    Треска на пару 100 г., Брокколи 50 г тоже на пару
    Поздний ужин
    Творог обезжиренный 100 г

    КАЛОРИИ — 1439,8
    БЕЛКИ — 115,2
    ЖИРЫ — 49,4
    УГЛЕВОДЫ — 132,3

    Здорово, если Вы ответите. И заранее спасибо! *ROSE*

  34. Здравствуйте,Ярослав.читаю ваши статьи,очень нравится,получаю заряд уверенности.у меня есть вопрос: у меня что-то случилось с тренировками.после рождения ребенка набрала 20 кг,на данный момент скинула 10, занимаюсь дома.с гантелями через день по 40-50 мин. и бегаю по 30 мин. каждый день.и вот с гантелями не идет.они не тяжелые,по 4 кг,начинала с 2 кругов по 10 повторений

    ,сейчас 5 кругов по 20 повторений,в круге 7 упражнений.последние 3 недели стала замечать,что после 3 круга силы как будто кончаются.желание делать есть,а сил -нет.то есть это не отлынивание,а какие то припадки изнеможения,скажем так).что это и как исправить?питаюсь нормально.с уважением и благодарностью к вам

  35. Ярослав. Тренировки по круговому методу в тренажерном зале считать силовыми или кардио? Цель-жиросжигание. Хочу понять, как правильно питаться после тренировки. С уважением.

  36. Статья понравилась, спасибо!
    Всецело верю в формулу расхода-прихода, вот уже пол года вроде как сижу на минимальном приходе, а жир не расходуется:( естественно, возникает мысль о том, что расход рассчитан как-то неправильно. Но учитывая регулярные силовые (мышца нащупывается и просматривается даже под жиром), достаточно не амебный способ жизни, то врядли я при 168 в свои 24 трачу меньше 1500 ккал.. Или не вряд ли? *UNKNOWN*
    Приход по бжу норм как по мне, без фанатизма конечно, но утром каша, вечером творожуля и все такое
    Вопроса наверное даже и нет:) но обидно блин, делаешь все по-граммотному с пониманием, а эффекта ноль, эх

  37. Либо едите меньше, чем надо и наступило плато, либо едите больше, чем надо и в подсчетах ошибки. напишите примерное дневное меню по часам и примерные размеры порций.1500 вполне может быть ок для поддержания веса, но при похудении при вашем росте может дойти и до 1000-1200 ккал. Если я ем более 1300, мой рост 162, вес 46, я не худею, если ем 1500-1700 , то держу постоянный вес в 46-47 кг, мне 22, тренировки 4 раза в неделю.

    • Спасибо:) решила купить-таки кухонные весы и чётко померять недельку, а то мои деления от общей массы покупки или «на глаз» видимо аще не математика:)
      Через неделю будет хоть реальный предметный разговорот, а то мои «150 грамм рыбки» могут оказаться и не 150…
      Кстати, а взвешивания продуктов в сыром же виде проводить?

  38. Ярослав, не получается разобраться в количестве углеводов — помогите пожалуйста (если уже рассказывали, а я не нашла — можно ссылочки плиииз?)
    Цель — израсходовать жир.
    По подсчетам, для этого в день нужно съесть 1500 ккал. Учитывая, что есть 3 силовых в неделю + 1 шопопало (это либо кардио, либо с студии всякие «кроссфитоподобные» ну и все такое), беру белка 2,5 грамм/кг, итого получится: (2,5*4)*60 = 600 ккал из белка. Жиры, понятно, по минимуму, но грамм 20 все равно пока остается, это еще 200 ккал. Получается, что из углеводов нужно набрать еще 700 ккал, а это 50% дневной нормы. Не много ли, учитывая, что цель — истребить жир? Или все-таки увеличить белок?
    Девочки, если кто уже видел эту инфу в блоге или в ответах — черкните плиз

  39. Живот не уходит
    40 лет, Вес 98, рост 182.
    Работа сидячая, пять раз в неделю тренировки по максимуму час+разминка и заминка. Низкоуглеводная диета. Где то 70 гр. углеводов и 200 гр. белка в день. Жиров минимум да еще хитозаном их блокирую :) Употребляю спортпит — протеин сыровоточный почти изолят, глютамин, ZMA, BCAA, омега, аргинин. Месяц пил Lipo 6 Unlimited.

    Затраты по браслету Jawbone в сутки 2400-2500 ккал. Съедаю максимум 1800-1900 ккал.
    За два месяца ушло 4 см в талии. Это нормально или мало? Вес чуть уходит, но окружающие говорят, что нехило в мышцах набрал. Но хочется больше. Забыл сказать, что раньше пивом заливался годами с утра до вечера :) Что еще можно сделать? может на гормоны сдать?

  40. Ярослав, здравствуйте! Интересуют 2 вопроса:
    1. Чем полезно упражнение планка? Делаю по утрам в качестве зарядки, перед этим простая суставная разминка. Какую пользу мне это принесет?
    2. Ваш блог очень интересен, полон актуальной, познавательной и грамотной информацией. Вы прочитали огромное количество книг и, конечно, можете дать совет.
    Мне бы хотелось иметь глубокие теоретические познания в области построения тела, процессов, связанных со строением мышц и похудением. А так же, информацию, которая касается питания, даже еще важнее. Так как мне данная информация очень пригодится в будущем в моей профессиональной деятельности, еще хотелось бы кроме самообразования пройти какие-нибудь курсы. Но не могу понять какие. Мне необходимо документальное подтверждение. Но диетолог-это высшее образование. А мне нужно менее времязатратное обучение. Что тогда? Курсы фитнес-тренеров? Но мне не хочется вникать в процессы именно тренинга. Интересуют в большей степени вопросы питания. А о тренинге я могу прочитать самостоятельно, мне этого будет достаточно. В общем, может быть вы посоветуете, куда податься обучаться? Спасибо за ответ!

  41. Добрый день,Ярослав.нашла ваш блог и вот читаю и читаю,многое становится более понятным.спасибо за вашу работу,многим это очень надо!
    хочу попросить вас совета-помогите пожалуйста.
    на счет занятий спортом я не новичок.а вот в плане еды полный ноль(раньше не было нужды).за пол года,из-за проблем со здоровьем сына,набрала 8кг,теперь думаю как их сбросить .
    мой рост 155,вес 68кг,возраст 42 года.хочу сбросить хотя бы. до 60 кг(я при этом весе уже нормально себя чувствую).Хожу в спортзал каждый день по 1.5 часа,плюс два дня бассейн по 45 минут -уже поняла что это много,тем более что час занималась на кардио.Кушаю тоже строго по подобранному меню.никаких вредных привычек нет-колу не пью,жареное не ем,сахар много лет не ем.Проблема такая-до прошлого понедельника старалась уделять себя в еде,контролировать жировой процент и вес уходил,а с понедельника,как только начала кушать строго по составленному меню,застопорило,вес уже четыре дня стоит на месте.привожу пример моего меню:
    посчитала и у меня получился коридор 1315-1453 ккал.
    День 3: 1354.6 ккал.
    Завтрак:280 гр. — 445.60 ккал.:
    Йогурт Активиa Натуральный (130 гр.) — 97.5 ккал.
    Овсяные хлопья (70 гр.) — 256.2 ккал.
    Банан (70 гр.) — 62.3 ккал.
    Пшеничные отруби (10 гр.) — 29.6 ккал.
    Ланч:250 гр. — 107.40 ккал.:
    Клубника (50 гр.) — 15.0 ккал.
    яблоко (70 гр.) — 32.9 ккал.
    Голубика (30 гр.) — 10.5 ккал.
    Ананас (100 гр.) — 49.0 ккал.
    Обед : 430 гр. — 467.40 ккал.:
    Телячья мякоть (150 гр.) — 157.5 ккал.
    Салат (30 гр.) — 3.6 ккал.
    Томат (помидор) (70 гр.) — 14.0 ккал.
    Огурец (70 гр.) — 10.5 ккал.
    масло оливковое (10 гр.) — 89.8 ккал.
    Морковь (50 гр.) — 16.0 ккал.
    Рис бурый (50 гр.) — 176.0 ккал.
    Полдник :230 гр. — 144.10 ккал.:
    Яблоко (80 гр.) — 37.6 ккал.
    творог 0%(Auchan) (150 гр.) — 106.5 ккал.
    Ужин :310 гр. — 190.10 ккал.:
    Баклажан (80 гр.) — 19.2 ккал.
    Кабачок (100 гр.) — 24.0 ккал.
    Куриная грудка (130 гр.) — 146.9 ккал.

  42. Добрый день, Ярослав! Вопрос не по теме, но задам его. Как Вы отоситесь к тренировке ММВ( медленных волокон) с целью жиросжигания, потому что некоторые источники указывавют на то что данный вид тренинга для обеспечения работы использует жир.???

  43. Добрый день, Ярослав.
    Мне 35лет. в детстве поставили диагноз ВСД ( слабые сосуды мозга + ненормальная работа ЦНС)
    В детстве с 15 по 22 года занимался тренировками с отягощением. В 30 решил возобновить тренировки.
    Проблема в следующем: если количество жимов делаю до упора и в 3 подхода, то развивается максимальное кровяное давление. После чего весь день в голове неприятные ощущения, заторможенность, «глаза из орбит вылезают». Даже если тренировку провожу в 10-00 утра. В ночь после тренировки не сплю — учащенное сердцебиение и возбужденное состояние.
    Обращался к врачам (кардиолог, невролог) , все говорят одно и тоже — ВСД , бросайте тренировки.
    Я бросать не хочу. Начал бегать кроссы по 5 км вместо силовых тренировок.
    Возможно ли с моей проблемой подобрать режим тренировок?
    Может что-то в питание добавить?

  44. Здравствуйте,Ярослав! Хоте бы купить ваш видеокурс, вы говорите что там все пошагово и понятно! А подойдет ли этот курс для меня? Дело в том что я не ем мясо и птицу, а на сколько я ознакомилась с вашими статьями маско то надо кушат чтоб быть красивой))) спасибо

  45. Это не правда, что мясо надо кушать, что бы быть красивой. Растительный белок вполне может быть заменой. Вот рыбу лучше не исключать, я как вегетарианка не ем мясо,птицу, молочные продукты, но рыбу употребляю, в меру. А вот добавки, дополнительный протеин в банках или таблетках — это не просто лишнее, это вредит здоровью.

  46. Ярослав, добрый день!
    ПОМОГИТЕ, пожалуйста!
    Не выдерживает ЦНС — все время на грани взрыва либо агрессивного, либо разрыдаться на ровном месте даже во время силовой тренировки. После трени добираюсь до дома и спать, но недолго получается — 3-4 часа, потом не спится.
    Тренируюсь сплитами: чередую через день Пн, Ср, Пт — низ (упор на ягодицы), Вт и Чтв — верх, Сб и Вс — отдых — только кардио. Цель — сушка (уменьшить жировую прослойку). После силовых — всегда 35-50 мин кардио на беговой. Кроме того, 4 раза в неделю интенсивные танцы по полтора часа в середине дня. Дробное питание по всем правилам (2 гр белка на 1 кг веса, сложных углеводов 60-70 гр, 60 гр жиров). Из добавок: Омега, Q10, Л-карнитин, ВССА, Глюкозамин, Липо 6 — по нормам.
    Понимаю, что не успеваю восстанавливаться, но иначе вес стоит.
    Можете порекомендовать что-нибудь для более быстрого восстановления ЦНС? Или это дело привычки и еще через пару недель пройдет? (Отдельный вопрос: как выдержать это время и никого не прибить?)

  47. Здравствуйте, Ярослав, прочитала статьи Ваши и книги, хотела бы спросит совета, как быть, если по состоянию здоровья глаз нельзя поднимать тяжести, соответственно программу прокачки мышц выполнять могу максимум с гантелями до 2 кг в руку, но похудеть очень надо, можете дать ваш экспертный совет как нарастить мышцы альтернативным способом без поднятия тяжестей, чтобы эти мышцы жгли жир, или это невозможно?
    Спасибо

  48. Добрый день ,Ярослав!
    Хотела просмотреть давно сохраненные статьи по БУЧ на вашем блоге, но оказалось, что они закрыты. Почему? Вы больше не поддерживаете эту систему питания?

  49. Добрый день!
    Возраст 25 лет, вес 59 кг, рост 158 см, сидячая работа, силовые тренировки 3 раза в неделю (посчитала по формуле маффина-джеора, для поддержания веса нужно 1780 ккал., для потери веса — 1280 ккал.), но дело в том, что сидела на диетах, и худет организм уже не «хочет» — вопрос такой: как привести метаболизм в порядок? и какое соотношение КБЖУ выбрать) —

    • Лилия, у меня примерно такие же параметры. 25 лет, рост 156, вес 57. У меня на поддержании 1880. Занимаюсь немного больше, наверное, коэффициент нагрузки поставила повыше. Но суть не в этом. Из этой цифры надо вычесть 20%. Из чего получается 1504. Мне кажется, что у вас цифры занижены. Из-за недоедания метаболизм замедляется и включает режим запаса. При своем калораже прекрасно худею. А у вас где-то 30%. Это же много! Посчитайте 15-20%.

      • Дарья, да, я понимаю, но надо как-то плавно поднимать калораж, + не знаю какое соотношение БЖУ выбрать((

        • Я вам сейчас скажу как у меня: примерно 2г белков на кг веса, жиров 0,7-1 г на кг веса. Все остальное углеводы. Примерно 130 грамм. Я ем утром овсянку 70-80 грамм в сухом весе с фруктом. На данный момент с персиками. Плюс добавляю туда же 3 белка яиц, прямо замешиваю. И клетчатки. И льняного масла. Отличный завтрак!
          Из углей еще ем в течение дня 2 маленьких яблочка по 100 грамм или большое зеленое. Ну или еще какой-то фрукт.
          И с обедом крупу (гречка, бурый рис, перловка) грамм 80 (в вареном весе). Овощи я не считаю.
          Из жиров: масло льняное 15-20 грамм, орехи 25 грамм. И творог 2-5% пол пачки. Ну еще добавляется из остальной еды жиры. Получается норма. В принципе, к моему рациону еще можно добавить немного горького шоколада, но я от сладкого отказалась.

          • Спасибо)) Буду пробовать, а то уже сил нет с этим питанием)

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