The purpose of shaping is to help to find a figure that corresponds to ideals. But the effectiveness will be significantly reduced if the food is wrong. It is necessary to remember that shaping in addition to physical exercises is also a whole system for improving the body, and without proper nutrition it is impossible.
If you are doing shaping seriously, then in addition to the extra pounds you can get rid of various diseases. Before plunging into the training process with a head, it is necessary to consult a specialist who examines the state of the organism and will conclude whether this system is suitable for you personally. This is important, because shaping is primarily aimed at everyone individually, only then the result can be maximum. The menu for each will also be made according to an individual diet.
Here are a few basic principles needed for the optimal result and tell you how to eat properly when doing shaping. The most important thing is that on the day of training you do not need to eat a high-calorie, hard-to-digest food. After all, otherwise during the training process, food processing will take place, and the allocation of energy for the exercise will be difficult. Also, do not eat immediately before training, but preferably do it at least two hours before classes. In days when training is not present, continue to observe a healthy diet. Try to reduce the consumption of calories, but not several times, and about 20 percent. This figure can vary, since it is assigned by a specialist, most often it is your instructor in shaping. Cut calories is not so difficult, because you can reduce the amount of food you eat, and replace more nutritious foods with less calories. The amount of food remains the same, but there will be no discomfort. For example, you can substitute bread for diet breads, beef for turkey, pork for chicken, jam for honey and so on. Even if you stop eating fried in oil meat, and replace it with cooked or steamed, this will help make the food more correct. Try to eat more fruits and vegetables. In general, when choosing foods, it should be taken into account that food with a high content of dietary fiber and starch is preferable. Everything is natural in reasonable proportions. Nothing can be worse than food with a huge sugar content (cookies, sweets and so on). Replace sweet with fruits, they contain not sugar, but fructose, which is easily absorbed by the body. But you do not need to eat more than one kilogram per day. For vegetables there are no such restrictions, they can be any: fresh, cooked, steamed, stewed. Avoid fried.
In general, if you start talking about appetite, you should remember two things: it reflects the biochemical state of the body and the fact that it is often just a habit. Sometimes you just can not resist a mouth-watering cake or a sandwich with sausage. Habits are useful and not very, so in terms of eating, they need to be changed to the correct ones.
In shaping, there is a system for caloric intake of the food ration, which is necessary to achieve an effective result. Scientific researchers found that an average woman living in a city burns 1600-1900 kilocalories per day, 1200 of which is spent on maintaining the tone of skeletal muscles, on the work of the respiratory muscles, the heart, the brain, the liver and the kidneys. This is the minimum that will be spent, even if we just sleep. Accordingly, for all other activities, only 400-700 kilocalories are spent, the equivalent of which is 1-2 cakes. At the same time, during the hour of exercise, about 200-300 kcal are burned by shaping. Therefore, if you do not take into account calories during training, you can not wait for a good result, since in ordinary life we expend energy much less than we consume, while the remaining energy is processed into fatty deposits. To calculate the energy value of products is not difficult, using calorie tables.
Shaping is divided into two types of exercises - anabolic and catabolic. Anabolic is aimed at increasing muscle mass and strengthening it. Catabolic - to reduce muscle mass and get rid of excess weight. Accordingly, the diet for each species will be different. If you decide to gain muscle mass and make the muscles more elastic, that is, choose an anabolic exercise, use protein one hour before training. A significant amount of protein is found in meat, but do not abuse it. Eat other types of protein (legumes, cereals, cottage cheese, cheese, eggs and more). It should be noted that red beans are the leader in protein percentage among other plant foods. Just 3 tablespoons of this product replace the daily rate of meat. And instead of chicken eggs, it is recommended to use quail as food, because they contain more useful micronutrients, as well as their consumption in raw form is safe, in contrast to chicken, because they are not carriers of diseases. But it is better to use boiled protein in the diet, because it is better absorbed.
If you decide to fight with excessive weight and preferred catabolic training, the main thing is not to use sugar. And also it is necessary to abandon dairy products. Although, as an exception, you can use low-fat kefir, low-fat yogurt or low-fat cottage cheese.
It is believed that the use of fluid during training does not have a beneficial effect on health and outcome. But the shaping instructors strongly recommend that you use mineral or chilled boiled water during training, but in no case is it sweet tea or juice. The body needs liquid, but it is not worth it to abuse. Drink only if you really want to.
Your figure and health is entirely in your hands, because now you know how to properly eat when doing shaping. The main thing is to approach the matter responsibly. Good luck!