С чего начать. Пошаговый гид Зожника

С чего начать худеть?

Прошли новогодние праздники и следующая за ними апатия и наконец пора начинать исполнять свои обещания — привести себя в порядок. С чего начать, к чему быть готовыми, что не забыть, как продолжить и не потерять интерес и как со 100% вероятностью стать красивым, стройным, сильным. Это правда, очень просто.

Шаг 1. Мотивация и осознание, что это навсегда

Грубо говоря, надо действительно хотеть привести себя в порядок: похудеть (например, толстым девушкам) или набрать мышечную массу (например, тонким парням). Вы также должны осознать, что ваше тело следует за вашим образом жизни и если вы хотите быть стройной (крепким) и красивой (красивым) навсегда, то и заниматься и следить за питанием вы должны отныне и навсегда. Забудьте такие глаголы и словосочетания, как «подкачать» или «посижу на диете».

Убедить и отбросить сомнения девушкам, к примеру поможет вот этот текст.

Как только вы примете приятную мысль, что это навсегда и что другие способы не работают, можете продолжить.

И, кстати, обязательно сделайте свою фотографию «ДО», не пожалеете потом об этом совете.

Следующие простые шаги, если будете им следовать, со 100% вероятностью изменят вас, а вместе с этим, вашу жизнь, самооценку и настроение — к лучшему.

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Если сделать фотку как слева, через полгода следования этим шагам, можно будет сделать такое фото, как справа. Поэтому не забудьте сделать фото «ДО».

Шаг 2. Краткий курс теории

Далее просто необходимо получить самые базовые представления о мире ЗОЖ. Узнать, что есть, как заниматься, почему нельзя голодать для похудения и другие важные вещи. Для начала подойдёт прочтение парочки базовых текстов на Зожнике:

Старое тело на новый лад

Как похудеть. 4 простых и важных факта

При желании, можете углубиться в теорию и просмотреть все материалы в правой колонке Зожника — они там любовно собраны и постоянно пополняются лучшими экземплярами.

Например, вы сможете узнать, что новички могут жечь жир и растить мышцы одновременно!

Шаг 3. Запланировать время, зал, тренера

Пришла пора действовать. Для начала выделите время в напряжённом графике вашей жизни для занятий собой и поставьте своим походам в спортзал самый высший приоритет. Вам будет вполне достаточно проводить в спортзале 3 раза в неделю по 1 часу (плюс время на дорогу, переодевание, разминку).

Затем выберите спортзал и тренера.

Если личный тренер вам не по карману — не беда и не повод отступать. Есть примеры зожных девушек, которые никогда не пользовались услугами тренеров. Есть тренировка новичка с рекомендациями к самостоятельному освоению, которую можно смело использовать в первые полгода.

Успешный результат без тренера, конечно, не гарантирован. Конечно, есть риск, но тут упорство, смелое обращение за советом в спортзале и самостоятельное изучение Youtube вам в помощь.

Шаг 4. Сразу же контролировать питание

Иначе смысл ваших походов в спортзал пропадает. Можно бегать по утрам по часу или упираться в спортзале по полтора, но продолжать толстеть, или наоборот — не набирать мышечную массу, когда так хочется, несмотря на все усилия. А всё дело в том, что сами по себе тренировки — не более половины успеха. Причём, контролировать то, что вы едите, сложно только на первых порах. Затем придёт понимание смысла здорового питания, вы научитесь слышать своё тело, а объем съеденных калорий будет подсчитываться в уме на автомате.

Для начала узнайте свою норму калорий — сколько вам положено есть калорий в день. Будете есть больше этой нормы — наберёте массу (если тренируетесь, то в основном, мышцами), будете недобирать — начнёте худеть. Это просто и единственно верно. Других механизмов уменьшения или набора массы нет — по большому счету это просто разница калорий.

Если вам необходимо набирать мышечную массу, то это не значит, что вы можете освободить себя от подсчёта калорий. Хотя бы пару раз вы должны увидеть, как выглядят ваши 4000 или 5000 калорий, чтобы не сплоховать и не обделить себя питательными веществами. Плюс десять очков к карме, если сможете считать калорийность съеденного в течение недели.

Yoga-Poses-Get-Rid-Back-Fat

Если же вы худеете, то подсчитывать калории вам очень желательно. Делать это сложно только первые дни, затем будете делать это на автомате, а через несколько месяцев просто перестанете за ненадобностью — войдёте в правильный рацион. Хотя опытным физкультурникам нравится тщательно следить за потребляемым, чтобы отмечать от каких продуктов «заливает», а от каких в теле ощущается больше энергии. Ну и разумеется, навсегда исключите из своего рациона ненужные и адские с точки зрения содержания калорий, жира или вредных веществ продукты: любые колбасные изделия, майонез, чипсы, лимонады и многое другое, что описано в тексте «Старое тело на новый лад».

Чего делать точно нельзя: резко ограничивать своё питание с целью похудеть.

Шаг 5. Порадоваться первым результатам через 3-6 месяцев

В первые месяцы эффект от занятий и изменения питания самый разительный и самый заметный. Уже через 3 месяца правильных занятий и режима питания изменения в вашем теле станут заметны невооружённым взглядам, а через полгода — станут ещё более очевидны и заметны всем вашим знакомым.

Снова сфотографируйтесь и удивитесь разнице. Но ваше фото спустя 6 месяцев, конечно, ещё не финальное.

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Шаг 6. Поставить новую цель / скорректировать старую

Поскольку спорт и тренировки теперь ваши друзья навек, важно не перегнуть палку и не потерять интерес. После первых видимых результатов надо найти новую мотивацию и не сдуться, потому что потом изменения будут даваться не так легко, как в начале, а процесс может показаться однообразным.

Поэтому на этом этапе рекомендуем поставить или скорректировать свою цель. Важно, чтобы она, в принципе, у вас была. Вполне подойдёт «пресс в кубиках», или «стать мастером спорта по пауэрлифтингу», или «быть как вон тот парень (девушка) с плаката». В последнем случае, можете даже приделать в фотошопе к фигуре мечты вашу голову — для личного пользования, мотивации и настройки.

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Шаг 7. Менять режимы и программы тренировок

Ещё одно важное разнообразие ваших тренировок — постоянная смена режима тренировок (и питания). Например, чередование циклов по набору мышечной массы, наращивания силы, увеличения выносливости и жиросжигания (об этом, в частности, есть в «Секте качков»).

Павел Цацулин пишет о важности неожиданности и случайности нагрузки для эффективного развития силы.

Читайте, узнавайте, ищите ваш собственный тренировочный кайф. Испытывайте себя на прочность, узнавайте своё тело заново.

Но в целом, если доберётесь до этого шага через год, вас, скорее всего уже за уши не оторвёшь от силовых тренировок. Вы будете понимать, что с помощью штанги можно и набрать вес, и похудеть, быть здоровым человеком и начнёте смотреть на других людей с лёгким превосходством.

Мы не знаем ни одного человека, который бы втянулся и впоследствии пожалел об этом. Это так классно – своими силами делать себя лучше день ото дня.

А самое главное, что если следовать этим простым шагам, как пишут в рекламе, 100% результат гарантирован. И да пребудет с вами сила!

 

Читайте также на Зожнике:

Почему голодание приводит вполедствии к еще большему набору веса

Почему нельзя похудеть отдельно живот и бока

Как похудеть. 4 простых и важных факта

 

Подписыватесь на Зожник в Фейсбуке:

Или ВКонтакте, и ваша карма будет в порядке!

 

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С чего начать. Пошаговый гид Зожника: 223 комментария

  1. Ann

    Помню, как я сама начала заниматься около 3х лет назад. Жаль, тогда не было такого ресурса как Зожник, и я потратила почти 2 года и кучу денег впустую. Занятия с тренером помогли стать более подтянутой, но не помогали похудеть, т.к. не было нормального режима питания, а тренеры в большинстве своём сами ничего в этом не понимают и рекомендуют есть на 1200 ккал. Но я не бросила, затащила в зал друзей и мужа, с которым теперь всегда занимается вместе, бросила тренера, начала считать калории и полюбила штангу. Сейчас у нас с мужем заканчивается первый набор массы: это так странно, что с весом 56 кг я выгляжу лучше, чем когда-то с 54 кг. А всё просто: разница в соотношении жира и мышц в организме.
    Любите железо, занимайтесь, ешьте вкусно и правильно. Да начнётся сушка! )

  2. Julia Kuderova

    поучаствуете в нашей рубрике «Девушка ЗОЖ»?

  3. Ann

    Я с удовольствием, если вам нужна девушка на массе, которая расскажет о ужасе первого набора). За полгода набора массы у меня приросло 6 кг, и большая часть из этого не мыщцы, так что сейчас могу только бицепсом похвастаться да ногами, которые в джинсы не влезают. Сушка только начата.

  4. Ann

    Я с удовольствием, если вам нужна девушка на массе, которая расскажет о ужасе первого набора). За полгода набора массы у меня приросло 6 кг, и большая часть из этого не мышцы, так что сейчас могу только бицепсом похвастаться да ногами, которые в джинсы не влезают. Сушка только начата.

  5. Julia Kuderova

    о, круто наросло! давай тогда результатом сушки похвастаемся? уверена, что круто будет!

  6. Sabina Khachaturyan

    Добрый день. Если можно, я тоже спрошу совета.. Я занимаюсь уже достаточно долго различными видами танцев (джаз и бальные в основном сейчас), что подразумевает то больше силовую, то больше кардио нагрузку, обычно в рамках одной тренировки и то, и другое.. Первые годы (около 3 лет) быстро сбросила вес до своего минимума (58кг при росте 165, у меня тяжелая кость, в этом весе я худая), была в отличной форме, полагаю, потому что было много достаточно интенсивных занятий (режим — каждый день). А вот за следующие 3-4 года набрала около 5кг, плюс минус пару кило гуляют.. Мой режим занятий при этом немного изменился, тренировки по прежнему каждый день, но больше с уклоном в технику, проработку и творческий процесс, то есть это не непрерывное движение 1,5 часа как раньше, а даже дольше, но с остановками.. Но тренировки бывают разные по характеру и интенсивности, и по задействованным мышцам тоже. Питаюсь творогом, зерновым хлебом, кефиром, гречкой, овощами, фруктами давно. Ем маложирный сыр, с утра могу съесть бутерброд с сыром и маслом. Иногда бывает паста или десерты, иногда джем или варенье к творогу, но все в рамках разумного. Ем мало мяса.. периодически рыба или курица. Сахар один кусочек в день в кофе. Вообще не ем майонез, чипсы, колбасы, газировки и прочие вредные продукты давно, даже и выбросить то из рациона нечего. Периодически могу съесть и что-то калорийное, но редко и точно не на ночь. Вместо ужина обычно кусочек зернового хлеба и сыра, а так дробное питание в течение дня. То есть я питаюсь намного более правильно, чем большинство людей, занимаюсь на порядок больше, а в результате все равно вес не уходит. Он в своем стабильном положении (63-64кг..). Мышцы на месте, достаточно объемные.. жировая складка справа от пупка 3-5см (смотря как сильно оттягивать ее:)). Мне сейчас 34 года.
    Силы мышцам можно было бы добавить, но набирать массу я не хочу (мой объем мышц под жировой тканью достаточный для меня), просто перейти на белковую диету и полностью исключить углеводы тоже кажется неправильным. Главный вопрос — почему при стабильном режиме занятий и относительно правильно питании вес не уходит, а остается на уровне избыточных 3-5кг?
    Спасибо большое за ответ.
    Сабина

  7. Julia Kuderova

    Сабина, напишите мне в любой соц.сети и обсудим, если еще актуально. Но вообще все просто: жир уходит, если вы едите меньше, чем тратите, и нарастает, если едите больше, чем тратите. Считать калории — единственный вариант, потому что бутерброды с сыром бывают разные, но в среднем в одном таком около 350 ккал, а в двух ложках джема 300 ккал. Перебрать легко даже полезными продуктами. Танцы — это не силовая нагрузка, объем мышц оценить на глаз сложно — нужно делать биоэмпиданс чтобы знать точно.

  8. Денис Петров

    Победа над собой очень часто достойна уважения

  9. Это зоЖЖ неспроста!

    В 100 г джема примерно 200 ккал, так что про «300 в двух ложках» — это передернули так ))

  10. Daria Materova

    Добрый День! Это прекрасная статья! Все четко и по полочкам! Но к сожалению на практике все гораздо сложней( Вот мой личный пример(Если можно, я тоже спрошу совета) :
    Сто раз считала свою норму калорий в день и все по-уму ( по приведенным выше формулам) Вот: рост — 169, вес — 60, лет — 20. Вес сохранить мне выдает — 1674 калорий в день, Базовый уровень выживания — 1395 калорий в день. Цель — скинуть вес. Тогда сокращаем мою норму калорий(1674) на 20% — а это 1340!!! Меньше базы! и даже если -15% не сильно делу помогает. Мало кушать не могу( метаболизм встанет). Больше? процесса похудения нет ( при 3 раза в неделю силовых) Стою мертво. А питаюсь пока на 1400 (ни то ни се) и принцип кбжу соблюдаю, честно. К диетологам смысла идти нет(я не жирная, мышц мало, а жира 26% в организме. А тренеры меня на кардио сажают (но я то понимаю, что без базы никуда, не верю им теперь) А как калории подогнать ума не приложу!

  11. Дарья Шевалдышева

    Помогите разобраться!=) Вопрос про веса. Если женщина работает с одним и тем же весом, например, до 20 кг, ее результат в конечном итоге будет стоять на месте? То есть по достижении потолка в весе необходимо будет брать больше и больше, чтобы мышца росла дальше?

  12. Nadin Dmitrieva

    «Вам будет вполне достаточно проводить в спортзале 3 раза в неделю по 1 часу» Это тоже звучит как издевательство для новичка. Вполне достаточно. Три часа, угу. Плюс дорога. Вот так щелкнуть пальцами и три вечера в неделю после работы возьми и освободи, ага. Да еще и попробуй не попортиться по первости от нововведений с непривычки. Товарищи зожники, спустись с небес в мир обычных людей, у которых работа, дом, семьи и главное — все это много лет уже имеет место быть без радикальных изменений. Неееет, оно конечно долго можно философствовать про «…а кто не хочет, ищет причины», но по-моему, настолько радикальные перемены в жизнь надо вносить как-то иначе, чтоб не надорваться.

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