Dieta

How to lose weight or build a mass?

11 min
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Jak schudnąć lub zbudować masę?
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Dietician

Karolina Dobrowolska-Zrałka

Most of us are dissatisfied with their figure and feel the need to change. Women usually want to reduce body weight, men care more about building muscle mass and carving the figure. To lose weight, we often grab the most ridiculous ideas - fasting, juice diets, drastic cutting of the number of calories. This usually results in nutrient deficiencies, a decrease in energy, mood, in the worst cases to diverge metabolism and hormone secretion in the body. The most reasonable and at the same time the only way to lose weight is to reduce calories. When we want to gain weight, the situation is the opposite - we take crazy quantities of calories, usually in the form of not necessarily healthy snacks, fatty foods or sweets, which leads to fat growth and deterioration of health and well -being. If you want to increase muscle mass, it is important to take an increased amount of calories, but you should not forget about the appropriate balance of macronutrients and comply with a healthy diet.

I want to reduce body weight

The principle of fat burning is one - a negative energy balance. This means that the amount of calorie taken together with food must be smaller than the amount of calories that the body uses during the day. However, the reduction of calories should be reasonable and thoughtful, because too drastic energy reduction causes a slowdown in metabolism. Then, paradoxically, despite the significant reduction of calorie supply, there is no weight loss - but this happens when we increase their amount and the metabolism accelerates. So you need to find a golden mean when reducing body fat-provide slightly less calories than usual, but at the same time enough not to damage your health and not repent with a slow metabolism, yo-yo effect and irritability. They are still the smallest of the consequences of incorrect nutrition - we include problems with the functioning of the thyroid gland, hormonal disorders, hair loss and insomnia. One kilo of fat is up to 7,000 calories - so to get rid of one kilo, for example in a week, you need to reduce the daily amount of calories taken by up to 1000. However, such a slimming rate is not recommended, due to the fact that it can have negative effects, such as the slowdown of metabolism, which brings the opposite of metabolism, which brings opposite effects from the intended. Healthy weight loss is a loss of about 0.5 kilograms per week, i.e. lowering the calorieness of the diet by 500 kcal per day. To determine what caloric content a diet should have to maintain body weight or reduce it, it is worth using a calorie calculator (SuperSonic calorie calculator), which, based on age, growth, body weight, sex and physical activity, determines the daily caloric demand and indicates the number of calories that should be consumed to reduce body weight. When reducing body weight, physical effort is very important, also in the form of everyday activities, such as walks, cleaning or climbing stairs. Each type of activity accelerates metabolism and causes burning more calories, thanks to which weight reduction is facilitated. Thanks to regular exercise during slimming, only fat is burned, without losing muscle tissue. What should the assumptions be during weight reduction? It's relatively simple:
  1. Consume balanced meals as the least processed, based on natural raw materials. The lower the degree of food processing, the greater the content of minerals, vitamins and phytos components, and thus - the greater the health benefits.
  2. Remember to calculate calories, even by eye. Know that the packet of rice is 350 kcal and over 70 g of carbohydrates. The same caloric content, but from fats, is a 40 ml glass of olive oil. Your companion can be here Supersonic Food, one portion of which is 412 kcal and a exact number of macronutrients, as well as a set of vitamins and minerals necessary for health, as well as the richness of superfoods and antioxidants.
  3. Do not fall into "fatty", this ingredient is caloric, but necessary for the proper functioning of the endocrine system and muscle and brain regeneration after training. You won't go far without fat in your diet. Choose high quality fats with a high content of unsaturated fatty acids and omega 3-6-9 acids (rapeseed oil, olive oil, nuts, seeds and stones).
  4. Take the right amounts of protein - it is recommended to eat 0.8 - 1.5 g/kg body weight, but in the case of people who are at reduction, it is worth choosing the right side of the fork: the right supply of protein will make you not lose muscle tissue during weight loss. In addition, protein is the most filling macronutrient.
  5. Don't be afraid to eat! One of the worst mistakes is to skip meals and starve - this is disturbed by your metabolism and instead of losing weight, your body weight will stand still, even with a high calorie reduction. In addition, you will not provide the body with all valuable vitamins and minerals.
  6. Put yourself with realistic and realistic goals and remember about a healthy weight loss rate. Do not assume that in a week you will lose a few kilos - half a kilo less a week is a very good result that will avoid the yo -yo effect and will not negatively affect health.
  7. Eat regularly - try not to skip meals and eat them at regular, predetermined times. Thanks to this, you will avoid uncontrolled hunger and go between meals, because the body will get used to the established diet.
  8. Remember about proper hydration - taking large amounts of fluid allows you to reduce the feeling of hunger, so that the reduction of calories will not be so severe. Hot water with lemon and ginger drunk on an empty stomach will speed up metabolism and improve the mood, thanks to which you will start the day with a positive attitude. Remember to take the right amount of fluid not only during reduction - it is always a very important element of a healthy lifestyle. Bet on mineral water, teas and herbal infusions without sugar, and when you avoid fire, sweetened carbonated drinks and too large amounts of juices - they have a lot of calories and sugar, and do not provide a feeling of satiety. Also include isotonic drinks in your diet, such as Supersonic Beauty Isotonic and SuperSonic Performance Isotonic , which, in addition to hydration, also provide electrolytes and bioactive functional components.
  9. Ensure the right quantity and quality of sleep - try to sleep 7 to 8 hours a day. This amount of sleep will allow your body to regenerate and maintain a balance between hunger and satiety hormones, while too short sleep causes that the release of hunger increases - thus we eat more calories and the diet is less effective. To make these 8 hours of sleep as valuable as possible, it is worth abandoning the use of devices emitting blue light (phone, laptop) and take care of the evening mute, for example through meditation, aromatherapy or reading a relaxing book.
  10. Positive thinking is the basis - if you start a reduction with the thought that you fail, you put yourself in a lost position. The thought that you will be able to achieve your goals, and think about small failures like lessons for the future. What matters is a healthy approach and balance 😉

I want to increase muscle mass

In order to increase body weight, it is necessary to act similarly, as when reduction - only in this case instead of reducing the supply of calories, we must increase it. However, it must be a well thought -out effect, because when we just eat larger meals without any control and plan, we will end up with more body weight, but it will not necessarily be muscle mass. As you know, the most important ingredient when building muscle mass is protein that builds muscles and contributes to their regeneration. People trying to increase muscle mass are recommended to eat up to 2 g of protein for each kilo of body weight. In the muscle building process, the form and frequency of physical activity is as important as the selection of macronutrients. When building muscles, the form and frequency of physical activity is as important as the selection of the proportion of macronutrients. The proportions of macronutrients should be individually selected and depend on the day - if it is a training day, increase the supply of carbohydrates and lower fats, do the opposite day without training. Every day, include the amount of protein tailored to your body weight and remember that it is a full -fledged protein, i.e. containing all the necessary amino acids. The perfect post -workout meal is Supersonic Food with balanced proportions of macronutrients, which has a high protein content (40 g per portion), provides complex carbohydrates that are a source of energy for many hours, it is also a source of necessary unsaturated fatty acids Omega 3-6-9 and fiber. As in the case of weight reduction, if we want to increase muscle mass, we must increase the caloric content of the diet, adapting it individually to each other. It is worth using calorie calculator, which after all parameters calculate the demand for energy, also if you want to increase body weight. If you want to increase muscle mass, remember about a few basic assumptions:
  1. Train regularly and intensively - if you want to build muscle mass, your greatest ally will be strength trainings: they will allow you to sculpt your muscles and reduce body fat, and additionally strengthen your body and improve well -being. You do not have to torture yourself with long exercises, just 40-60 minutes, at the beginning 2 or 3 times a week. During training, focus on it as much as possible, put the phone away, do not take breaks - give your best and the effects will be quickly noticeable.
  2. Do not skip the pre-training meal-eat it about 2-3 hours before exercise and make sure that it will contain complex carbohydrates with a low glycemic index. If you are going to exercise in an hour, eat a light meal containing carbohydrates with a higher index. Thanks to this, you will be sure that they will be digested and will be a source of energy for you, so you will be able to give 100%during your training.
  3. Always eat a meal after training - so that the muscles can regenerate, it should be allowed to provide them with appropriate macronutrients. Therefore, regardless of the time you finish training, be sure to eat a full -fledged meal after it. The omission of it will not make you burn more fat, on the contrary - your body will begin to produce cortisol (stress hormone), which slows down metabolism and hinders the regeneration of the body.
  4. Take care of the protein in the diet - the protein is responsible for regeneration and muscle growth, providing with the diet the right amount you will be sure that you will achieve the intended results. It is worth noting that the protein is full -fledged, such as in Supersonic Food, i.e. it contained all the amino acids necessary for health.
  5. Consume meals at regular times - despite the fact that it is said that the most optimal for health is eating 5 meals a day, adapt this amount individually to yourself. If you prefer to eat 4 larger or 6 smaller meals, the decision is yours, because you feel good. Try to eat them every day at the same times, so that the body will be able to get used to the routine.
  6. Do not eat anything - the supply of calories increases when building muscle mass, but this does not mean that you have full freedom and your diet does not have to be healthy and balanced. Full-fledged meals consisting of high quality ingredients will allow you to achieve your goals, while fast-food, snacks and sweets will actually contribute to mass increase-but unfortunately fat and not muscle. You don't know what to eat after training? Prepare a full portion of Supersonic Food on oat drink and blend with two tablespoons of peanut butter - such a cocktail is 800 kcal, 70 g of carbohydrates, 30 g fat and up to 50 g of protein, i.e. a perfect meal to simultaneously saturate you and provide the necessary macronutrients.
  7. Do not go to extremes - remember that this diet serves you, not the other way around. Exaggeration is not good and obsessive counting of calories in order to check if you certainly provide their correct amount, it can have a very bad influence on you. If one day you happen to eat more or less than planned - this is nothing wrong, because the caloric balance is looked at in terms of weeks, not individual days.
  8. Remember to eat fruit and vegetables - despite the fact that they provide little calories, do not exclude them from the diet. They are a source of valuable fiber that regulates intestines and facilitates digestion and vitamins, minerals and antioxidants that have a healthy effect and are necessary to maintain the body of the body.
  9. Set the achievable goals - each body is different, which is why everyone becomes a different pace, in particular muscle mass. Do not suggest the successes of other people, focus on yourself and your own development and try to set yourself goals that you will be able to realistically achieve in the intended time.
  10. Rest - so that the muscles can develop and strengthen, they need time to regenerate. When choosing exercises, remember to rotate the body parts during the week you train, e.g. one day you devote the lower parts of the body, and the next upper. Do not forget about warm -up and stretching after training, these activities will help prevent injuries and reduce sourdough formation. However, do not exercise every day - this will not bring your goals closer, but it will exhaust the body that will never have the opportunity to rebuild the muscle fibers damaged during training.

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