⚠КАК ДА СЛЕДИМ ДАЛИ ОТСЛАБВАМЕ?

Методите за измерване на прогреса при отслабване са от изключителна важност. Ако човек избере грешния метод или разчита само на кантара като единствен индикатор за отслабване, може да претърпи голямо разочарование. Следващите техники ще ви накарат да се чувствате 100% сигурни в наличието на прогрес по време на режим за отслабване. Знаейки това ще правите по-информирани решения вместо такива, които са основани на паника и разочарование.

1⃣ #Метод: Измерване на % телесни мазнини

Това е метод, чрез който се определя съотношението между мазнини и мускули. Най-разпространените и удобни начини за измерване на % мазнини са биоелектрическите импеданси и калиперите. Тези методи дават приблизителна оценка, но в крайна сметка е невъзможно измерването на телесната композиция с абсолютна точност. Това върху което трябва да се фокусира човек в този случай е регистриране на тенденция на промяна, а не в достоверността на самия процент.

2⃣ #Метод:  Измервания с метър

Използва се за определяне на общата промяна в обиколките на тялото с помощта на обикновен шивашки метър.

3⃣ #Метод:  Дългосрочният прогрес в теглото

Промяна в количеството задържана вода, гликогеновите запаси и теглото на ежедневно консумираната храна са основни фактори, които могат да повлияят върху теглото в краткосрочен план. Ето защо, ако те не се вземат под внимание, кантарът може да се превърне в причина за големи разочарования. С цел избягване на разочарованието от липса на постоянни резултати, специалистите препоръчват измерване на средната стойност за седмицата и сравнете със средните стойности от предната седмица. Регистрирането на тенденция на промяна в дългосрочен план е най-добрият начин да се използва кантарът като средство за следене на прогреса.

4⃣ #Метод:  Размера на дрехите ви

Този на пръв поглед елементарен метод може да бъде много силен фактор за мотивация при евентуален “застой” в теглото, измервано на кантара. Когато дрехите започват да стоят по-отпуснато на определени места е сигурен знак за наличие на промяна.

5⃣ #Метод:  Снимки преди/след

Правенето на снимки е един от най-надеждните начини за регистриране на прогрес. За тази цел обаче снимките трябва да са направени в едно и също облекло (трябва да е оскъдно), на едно и също място, с едно и също осветление, по едно и също време на деня и при еднакви ъгли/пози на снимане.

 📚Източник:

Peele, L. The Fat Loss Troubleshooot. Retrieved from fatlosstroubleshoot.com, <http://www.fatlosstroubleshoot.com/>

Categories: Weight Loss

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