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Tова колко калории горите дневно зависи от много фактори като: тегло, % подкожни мазнини, възраст, физическа активност, пол и др. Въпреки това е възможно чрез използването на специални формули да изчислим приблизителната стойност на базовия метаболизъм (BMR). Как да изчислим калорийния си баланс? За да си изчислите необходимата енергия за деня в покой или така наречения "базов метаболизъм", ще са ви необходими някои сметки. Подкожни мазнини в килограми Първото нещо, което трябва да направите е да изчислите теглото на мазнините в тялото си. За тази цел може да използвате следния калкулатор за мазнини. Активно тегло Второто, което трябва да направите, е да изчислите активното си тегло (телесно тегло без мазнини). Вземете стойността "подкожни мазнини в килограми" от калкулатора за мазнини и я извадете от теглото си в килограми: Активно тегло = Телесно тегло в кг - Подкожни мазнини в кг Базов метаболизъм Третото, което трябва да направите е да умножите телесната си маса по 22,5 = Базов метаболизъм в покой (Basal Metabolic Rate / BMR). Това са калориите, които са ви необходими за поддържане на сегашните ви килограми без никаква активност. Пример Човек Х има следните данни: Тегло: 80 кг Ръст: 176 см Талия: 83 см Ханш: 95 см След като попълним данните в калкулатора получаваме: Подкожни мазнини в килограми = 14,46 кг Активно тегло = Тегло - Подкожни мазнини = 80 - 14,46 = 65,54 кг Базов метаболизъм = Активно тегло * 22,5 = 65,54 * 22,5 = 1474,65 ккал Дотук знаете колко калории горите, ако нямате никаква физическа активност. Следващата стъпка е да вземем предвид и този фактор. За целта трябва да използвате един от следните коефициенти. Ако водите заседнал начин на живот (ниска или никаква физическа активност) – Дневни калорийни нужди = BMR х 1.2 Ако сте леко активни (леки упражнения/спорт, 1-3 дни в седмицата) – Дневни калорийни нужди = BMR х 1.375 Ако сте умерено активни (умерени упражнения/спорт, 3-5 дни в седмицата) – Дневни калорийни нужди = BMR х 1.55 Ако сте много активни (усилени тренировки/спорт, 6-7 пъти в седмицата) – Дневни калорийни нужди = BMR х 1.725 Ако сте крайно активни (тежки упражнения/спорт, 6-7 пъти в седмицата и физически натоварваща работа; или двуразови тренировки) – Дневни калорийни нужди = BMR х 1.9 Да приемем, че нашият човек ходи 3 пъти на фитнес, но има и допълнителна активност. Той може спокойно да взема коефициент от 1.55. Тогава: БМДА (Базов метаболизъм с двигателна активност) = Базов метаболизъм (BMR) * Kоефициент за активност = 1474,65 * 1,55 = 2285,7 ккал Тези 2285,7 ккал осигуряват калорийния оптимум на нашия човек. Това са калориите, които той трябва ежедневно да приема, за да поддържа теглото си. Ако човекът "Х" иска да покачи или съответно да редуцира теглото си, той трябва да увеличи или намали приема на калории. Това, което ви препоръчвам е да не намалявате твърде много или да увеличавате твърде много енергоприема си. Когато намалите калориите повече от необходимото, метаболизмът ви може да мине в икономичен режим. Това означава, че тялото ви ще спре да използва мазнините за енергия. Ако искате да сваляте не намалявайте калориите си с повече от 25%. Това е горе-долу границата, при която организмът все още гори мазнини. Ако не сте сигурни какво правите, не си правете експерименти, защото има и много други фактори, които трябва да се съчетаят в диетата ви като телосложение, храни и др.
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As with all organisms, the proteins in the human body are the basis of life. Different organs and systems require various proteins serving a number of functions: in blood (to transfer molecules), for digestion (enzymes to degrade food), in molecules (to start a movement) and so on. These are the so called “functional” proteins. But, there’s a second kind of proteins – “structural”, which don’t serve particular function but instead build and maintain the strength and structure of the human body. Collagen is the most common protein in our body (25-35% of all) and serves both functional and structural role. Collagen gives the body structures strength and elasticity, and builds not only skin but bones, joints, cartilages, tendons, internal organs, blood vessels and cornea. As we age, the body’s ability to produce collagen decreases significantly which leads to occurrence of wrinkles, spots on the skin, decreased bone density (osteoporosis), joint… Read more → As with all organisms, the proteins in the human body are the basis of life. Different organs and systems require various proteins serving a number of functions: in blood (to transfer molecules), for digestion (enzymes to degrade food), in molecules (to start a movement) and so on. These are the so called “functional” proteins. But, there’s a second kind of proteins – “structural”, which don’t serve particular function but instead build and maintain the strength and structure of the human body. Collagen is the most common protein in our body (25-35% of all) and serves both functional and structural role. Collagen gives the body structures strength and elasticity, and builds not only skin but bones, joints, cartilages, tendons, internal organs, blood vessels and cornea. As we age, the body’s ability to produce collagen decreases significantly which leads to occurrence of wrinkles, spots on the skin, decreased bone density (osteoporosis), joint… In the first part of the series we talked about the reasons for cellulite to appear and which are the strategies to prevent it. Now it’s time to answer the more complicated question: How to deal with cellulite if it has already appeared? The only sure thing is that the five rules for a healthy life we talked about last time need to become everyday laws for anyone who wishes to improve the looks of affected areas. Start with the main and easiest things: 1. Always be well hydrated Every day, the human organism loses at least two liters of water through the main functions like sweating and urinating. This indicates that at least the same amount of liquids must be taken daily in order to have a balance in the body. For the circulatory and lymphatic system to function properly we should regularly take liquids. Thus, the body is able to discard toxins which are the main reason for the formation of cellulite. The next step is to pay attention to your eating habits. Eliminate trans-… Read more → “Say goodbye to the orange skin forever”, “Unprecedented results and improvement within days”, “A cream, which removes cellulite within minutes”… I'm sure you’re already sick of these loud statements and promises regarding cellulite - every woman's nightmare. So, can you actually get rid of it? What’s the truth? Are deceived or mislead that you can say “goodbye” to the cellulite for good. The need for a solution has led to the creation of a separate share of the pharmaceutical and cosmetic industry. All kinds of products appear at the market, each of which immodestly says it contains "the most innovative formula" and promises to bring the desired result by itself. Thus the use of anti-cellulite creams and gels became the dominant strategy of every woman in the fight against "orange skin". When a product does not help, led by your great desire to deal with the problem, you are ready to test each subsequent… Read more → How many calories you burn daily depends on many factors such as weight,% body fat, age, physical activity, sex and more. However, it is possible by the use of special formulas to calculate the approximate value of the basal metabolism (BMR). How to calculate our calorie balance? To estimate the required daily energy for resting or so-called "basal metabolism", you will need some accounts. Subcutaneous fat in kilograms The first thing you need to do is to estimate the weight of your body fat. For this purpose you can use the following BMI calculator. Active body weight The second thing you need to do is to estimate the active weight (body weight without fat). Take the value "subcutaneous fat in kilograms" from the BMI calculator and remove it from your weight in kilograms: Active Body weight = weight in kg - Subcutaneous fat kg 3. Basal metabolism Third thing you need to do is to multiply your body weight by 22.5 = Basic metabolism at rest (Basal Metabolic Rate / BMR).… Read more → I’d probably not surprise you if I say that most anabolic steroids and substances used by bodybuilders (and unfortunately, more and more often by ordinary fitness enthusiasts), are potentially dangerous for your health. Of course, with some supplements these fears are highly overrated, but with other - fully justified! So I do not advise you to ignore the risks of using these supplements. There are products on the market that carry sizable health risks such as damage to the heart, kidneys and liver, and incorrect use could even lead to death. Today I’ll talk about 5 bodybuilding supplements and medicaments, considered to be among the most dangerous for the health. Dinitrophenol (DNP) In bodybuilding dinitrophenol is used as a dietary supplement for fat burning, but the main use of the substance in industry is for the production of dyes, preservatives and pesticides - that's why it can be very dangerous to the human body. Dinitrophenol speeds up the metabolism of up to 50%,… Read more → Summer is now in full swing and most of us enjoy a well deserved vacation. But this does not give us an excuse to ignore workouts and physical activity. So I decided that now is the perfect time to share with you an interesting exercise program that you can run at any time and anywhere: at home, in a hotel room or on the beach. Note: For this workout you won’t need any tools or aids - without weights, training bands and bars. Only the weight of your own body and maybe a fitness mat are enough, but even the mat is not mandatory. The training is gentle on the joints and is suitable for everyone: beginners, intermediate and advanced. Its duration is 15-20 minutes, not including the warm-up. Are you ready to start??? Warm-up First heat the body well. Never forget the warm-up - otherwise you're just begging for traumas and injuries! It is an important component of your workout because it stimulates circulation, warms the muscles and gradually increases the heart rate. It is… Read more → Fats are inseparable part of every good food regimen. The most common mistake with of people who want to lose weight is to completely avoid fat consumption because of their high calorific value. But I’ll tell you a secret: If you want to burn fats, eat fats (the right ones)! Fats are really important for your optimal health and take part in a lot of body functions. In this article you’ll learn which the healthy fats are, how they’re classified and how much of them you should consume. Which are the “good” fats? All fats are divided in the following two categories: saturated fatty acids and unsaturated fatty acids. Saturated fatty acids are in a solid or semi-solid state at room temperature. They’re found mostly in foods of animal origin such as milk and dairy products (butter, cheese and whipped cream), eggs, animal fats (especially in red meat). Saturated fatty acids are also found in tropical oils such as palm and coconut oil, dark chocolate and others.… Read more → Mistake # 1: You use the wrong exercises You are probably doing too much isolated exercises like biceps curls, kick-backs, etc. These exercises involve only one muscle group. In this way you will not be able to achieve better and faster results. With these exercises you do not stimulate enough muscle fibers and you do not use up enough energy. Therefore, you are not using the full potential of your body. If you want to accelerate your metabolic rate and to burn more calories, you need to base your training program around another type of exercises. These are the so called basic exercises. With these complex movements that exercise many muscle groups you will be able to stimulate 10 times more muscle fibers in comparison to isolated exercises. This will increase energy consumption and hence will optimize the mobilization and burning of fat. I advise you to read more about basic exercises here. Mistake # 2: You are doing too much cardio It is true that if your goal is toning, it is good to… Read more → This is one of the most frequent questions I get in relation to losing weight. And most people don’t fully understand this. If you believe that aerobic (cardio) exercise is the most efficient way to burn fat, then you are a part of the 90% of the population that is wrong! The great deception! One of the biggest mistakes is the misunderstanding of the both types of exercise. Most people believe that treadmills and other cardio equipment are designed for fat burning, and strength training is for building muscle mass... Not even nearly true! Things should be considered on a hormonal level, not superficially. This false belief is based on that cardio is done in aerobic mode (in the presence of oxygen), and fats are broken down and used for energy only when you have enough oxygen for oxidation to occur. Anaerobic exercise (strength training) is conducted in a shortage of oxygen (oxygen debt) and therefore the main fuel is not fat, but glycogen in the muscles and liver. Put this way everything… Read more → What are the basic exercises? Basic exercises are a couple of joint movements, which load a couple of muscles or muscle groups at once. A great example for basic exercise is the squat, where the load is put mostly on lower body and waist muscles, including quadriceps, calves, gluteus and lower back. There are no exact criteria which exercises are classified as basic and which are not. Generally, the more joints and muscles are included in an exercise and the higher its intensity and impact on the body is, the more “basic” it is. The advantages of basic exercises Increase overall body strength, including the core muscles. Exercises like squats and bench press will not only significantly increase your strength but will also help you move and do any other physical activity more efficiently, as well as better managing situations in real life. Increase muscle mass. Basic exercises not only increase the mass of the muscle group they’re training, but create an overall anabolic… Read more →