“Wrong” diets: why so many people cannot lose their weight
Published May 6, 2011 | 
There are two categories of people failing in the attempt to lose weight. The first lose their weight, but soon return to their original weight. The second, exposing themselves to all kinds of restrictions in food, cannot, however, lose their weight, writes Corriere della Sera. The latter have the hardest time of all – they are denied even the temporary pleasure of seeing themselves slimmer. The latest issue of the Italian magazine Salute OK is dedicated to them.
Andrea Gisella, the author of a popular book about the Mediterranean diet explains why very often the scales remain on their original weight, “despite the fact that many people, as they claim, eat like birds”, and what to do to get into the pants. The author of the book offers the pictures of obese people, which are processed by a computer program.
As a result there is a picture, which depicts the same people, but less fat. For example, Giuliano Ferrara, the “thinner” up to 70 kg: “I’ve tried everything – he says – but could not achieve anything”; Giampiero Galeatsi, “having lost” 45 kg; Valeria Marini, almost a thin person and Antonella Clerici in such a condition, as if she eats only greens, fish and other low-carb food.
And here is the reverse example: Renee Zellweger ate huge amounts of ice cream and fried potatoes, because according to the script was supposed to be plump. “Having said good-bye to potatoes and having reduced the portions, she immediately lost her weight,” – says the author of the article.
One can lose weight, others cannot. Andrea Strata, the assistant professor for clinical nutrition at the University of Parma, analyzes the causes of unsuccessful attempts to lose weight. “The basis is always one and the same error. People eat a little, but wrong. The defeat in the fight against excess weight negatively affects both the mental state and the desire to continue to try to lose weight.
The main problem is that the main focus is on food rather than exercises. Everyone should consider not only how much he ate, but how much he spent. The doctor, for his part, must prescribe the mode of physical activity with the same accuracy as the mode of nutrition “- says the expert.
Andrea Strata insists that the organization of the weight loss program should have an individual approach. There are diets, she says, which are conceptually incorrect and scientifically unacceptable. In her view, these include the split meals, the Atkins diet, separate food, as well as soup and grapefruit diets.
The slogan of these diets is: “Eat with no limits”. And the essence of the Mediterranean diet “is not endless pasta but eating lots of greenery, moderate consumption of fruits, reducing the consumption of fats and carbohydrates. “
Why do beginners are rapidly growing
Published April 17, 2011 | Why do beginners are rapidly growing. Why do similar rates of progress become impossible without the use of farm support? What is changing for an athlete with experience, which factor influencing the growth of the muscle mass, allows the beginners to quickly and easily gain weight? As a rule, only the gym newcomers in a few months of a variety of programs gain a relatively good amount of the muscle mass.
For an athlete with great experience, not using the drugs to build the muscles, the increase in 2-3kg per month is a good result, whereas for the beginner it is the usual one. As I think the main reason for this is the anabolic action of insulin, the average rate of which during that period increases significantly due to the increased food intake and the increased caloric intake in general.
Insulin is a hormone produced by the pancreas. The action of insulin is to reduce the blood sugar level, creating conditions for its accumulation in liver, muscles and fat depots. The higher the concentration of sugar in blood, the higher the insulin level and, conversely, the lower the concentration of sugar in blood, the lower the insulin level.
Another feature of insulin is in regulation of the balance of synthesis and breakdown of the protein structures in the muscle cell. High insulin level shifts the balance towards the predominance of synthesis, the low one in the direction of disintegration. Consequently, the necessary (but not sufficient) condition for achieving a positive balance of protein structures in the muscle is the elevated insulin level.
Often athletes continue to train following the same schemes and in six months or a year find themselves on a training plateau. The muscle growth virtually ceases. In my opinion, the reason for this lies in the adaptation of the cellular receptors of the muscle cell to a new (higher) level of insulin. As a result, there evens the balance of synthesis and decomposition of the protein structures of the muscle cells and it becomes increasingly difficult to achieve a positive balance.
I know several examples where after long breaks in the exercises the athletes were quickly restoring their shape and continued to progress rapidly in mass and work weights. An important role is played by the fact that during the break, as a rule, there is significantly reduced the calorie of the diet. The body during this time manages to adapt to the low level of insulin. With the resumption of the exercises the increase in the insulin level caused by the increased caloric intake, turns to be much higher to the muscle receptors i than the level to which they had adapted. The insulin begins to show its anabolic properties, shifting the balance of synthesis and breakdown of the protein structures of the muscle cells in the direction of synthesis.
Let’s work with simulators! (A handbook for beginners) # 4
Published April 17, 2011 | Home Simulators
Before thinking of a purchase of a simulator for home, think if you can pump on this not a cheap toy at least two or three times a week? If you have any doubt, do not even try. You can find much more compact and original clothes hanger and a holder for home utensils, than your forgotten simulator. Many professional coaches are very critical of the home trainings on simulators. In their view, at home no serious results can be achieved. There are too many distractions and occasions to conk off.
- If you still want to purchase a simulator – which is considered to be the most appropriate for home? For women are advised cardio simulators. “At home we often can afford only one simulator, – says Igor Levshin, the head of “Simulators” of the “Sportmaster” Company.
- In this case, the benefits of the cardio are obvious: it can help to become healthier and maintain muscle tone. And then, having entered into the taste of training, buy a bench for presses, a horizontal bar, dumbbells or an expander. If there is no space or funds for a real strength complex, this will be quite enough. ”
- The choice of a concrete “machine” depends on many factors. In any case, cheapness is not worth chasing. The difference in price is very high. For example, mechanical treadmills can cost 200-500 dollars and the latest models of electrical are three or even ten times more expensive. To compare them is the same as make parallels between a bicycle and a Mercedes. Although on both of them one can drive! Generally speaking, treadmills are the most expensive simulators. The good ones cannot be cheaper than a thousand or a thousand and a half dollars. An exercise bike will cost three or four hundred dollars. Special bikes, with a back support, are usually more expensive. Mini-steppers for 70-120 dollars are something cheap and useless… More functional models cost 300-500 dollars. Elliptical simulators depending on the complexity of the model can empty the purse of the buyer for 100 and even 3000 dollars. The aforementioned rowing machine Concept-II will cost about 1500-2000 dollars and his simple fellow from Germany will cost “only” 400. One last thing: the marketing research shows that the cheaper the bought simulator the less likely that its owners will use it. Food for thought – on incentives and motivation!
How to lose weight with a simulator
After a consultation with a professional trainer and this is on the first place. The scheme of burning of the excess weight must be chosen individually. But you probably care what will be the basis for the coach who will be doing a program.
- The main is the heart rate (HR) or simply, the pulse. A familiar picture – you are out of strength playing sports but the scales do not want to move from the unfortunate figure? And all because your heart rate during these sessions does not correspond to the value at which the maximum fat is burning! All the options have long been calculated: for some values of the pulse you are strengthening and growing your muscles, with other are burning the reserves for a rainy day.
- You can find your heart rate at any moment: count it for 10 seconds and then multiply that number by 6. To find your maximum heart rate (MHR) you have to deduct your age from 220. The pulse with which you will exercise depends on the level of your preparedness. It is considered that at the primary level your heart rate during the exercises should be 60-65% of the MHR, at the middle – 65-70%, at a more advanced level – 70-75%. Good athletes reach up to 85 per cent. As a rule, fat burning occurs when the pulse is from 60 to 70% of the MHR, the growth and strengthening of the muscles – at 70-80% of the MHR.