Muscular guys in the gym like to say, “No pain, no result.” This approach is good for those who have made sport a profession. But if the goal is not records, but health and well-being, one will (and pain) will not go far.
Here’s another approach: no joy – no healthy lifestyle. The diet is followed by someone who likes the contents of the plate. Anyone who likes the chosen pace goes out for a run. Why go to health with a sour face when you can do what you like?
“The book of a healthy lifestyle” is about how to turn a healthy lifestyle into pleasure. In it, the questions of nutrition, training, rest are laid out on the shelves. Myths about diet, supplements and fitness have been debunked. Easy, affordable, scientific. Smile – and you can start.
Professor Mark Haub conducted an experiment: for 10 weeks he ate donuts, cereals, chips – and lost 12 kg. How? It turns out that the scientist adhered to a calorie deficit: he consumed 1800 kcal instead of the usual 2600. Of course, he did not convince everyone to run to McDonald’s. I just wanted to prove that counting is useful.
Here’s a simple calculation: multiply your body weight by 30–35 calories. Consume this amount throughout the day – and the weight will not change. Keep a small deficit (10–20% of the norm) – and you will begin to lose weight.
Meet Yulia and Maxim Kuderov, authors of the book and the Zozhnik project. All the advice described in the book, they first experienced themselves.
You don’t need to eat less carbohydrates or fats to stay fit. It is enough to fit into the total calorie content.
And also remember the 80/20 rule: the diet should consist of 80% of food with a high biological value and 20% of unhealthy, but favorite fast food or sweets. Keep this balance – and you will not have to deny yourself anything.
Fist, palm, handful – substitute
Don’t want to count? Well, it is not necessary. There is another technique – it only requires your hands. Here’s how it works: Protein-rich foods are counted as palms. Vegetables – fists. Foods rich in carbohydrates are handfuls. Fat-rich foods – use your thumb.
Now the phrase “eat with your hands” has acquired a new meaning
If you eat according to these guidelines, the diet will be healthy and complete.
The water myth
All in one voice repeat: you need to drink a lot of water. Someone offers two liters, someone three or even four. And some even prohibit counting other liquids (like tea, coffee or soups). As a result, many almost choke on water in order to fit into a strict framework. And in vain.
Here’s a real story: A British woman was prescribed to drink 4 liters of water a day. She decided to complete the norm in two hours – and was admitted to the hospital with cerebral edema. So don’t abuse it. If you drink when you are thirsty and replenish your fluid reserves during and after exercise, you will not be dehydrated.
Liquid enters the body not only in the form of pure water. Coffee, milk, lemonade are also considered
Focus on the feeling of thirst – and everything will be fine.
Side Fat Myth
Millions of people around the world are pumping abs in an attempt to burn belly fat. But our body is designed in such a way that we cannot lose weight in one area of the body. Better to focus on your diet and add activity to your life.
Do what you like. Jogging is not inspiring? Practice fencing, tennis, yoga, or kettlebell training. Thousands of options. Don’t forget: two hours of brisk walking will burn about as many calories as an hour with iron in the fitness room.
Walking the dog is no worse than a hundred twists
Any workout is fat burning. There is not a single fat-gaining workout in the world.
If only two words had to be left in The Book of the Zozhnik, it would be “variety” and “moderation”. They apply to both exercise and nutrition.
Fortunately, there are more than two words in the book. It contains a lot of details, signs and recommendations.
Thanks to @morning_belle for the photo and cool visual synopsis
You will learn:
- Why the numbers on the scales are not an indicator
- Do I need to take vitamins in supplements
- How to split and fullbadi
- How many cups of coffee a day is not harmful
- An example of a balanced diet
- Do you need reps to muscle failure
- Five steps to a healthy life
This book is not for athletes. It is for ordinary people – those who have work, family, friends and a life that they want to enjoy. For each of us.
PS: Do you want to know all the fun about our books on sports, nutrition and life at full capacity? Subscribe to useful book letters with discounts and gifts.
Based on the materials of the “Book of ZOZhnik”.
Post cover: unsplash.com