Running gear: https://sport-marafon.ru/ekipirovka-d... Everyone knows that weight goes away with a calorie deficit, but what if your goal is to get rid of excess fat? Andrey Zhukov spoke about how to manage your weight, build muscle mass and make it more functional, get rid of excess weight without damaging your muscles, how to teach your body to use lipids as the main source of energy, about this and much more. We also discussed: - energy balance; - KBZhU (calories, proteins, fats and carbohydrates) - what, how much and how best to eat to lose weight; - why we do not lose weight; - carbohydrates - good or bad. Speaker: ANDREY ZHUKOV - founder and ideologist of PRO TRENER. Author of the patented PRO TRENER System method. Author of functional training programs. Trainer with more than 20 years of experience. Nordic skier. Prize-winner of numerous Russian and international ski competitions. Timestamps: 0:00 - Intro 0:29 - About the speaker. Lecture topic: let's review the base 2:18 - Energy balance. Spending more than consuming. Diets 6:10 - Basal metabolism. What is it? How does it work? The "yo-yo" effect 15:45 - When losing weight, it is better to "hit from both sides". Thinness vs. Slenderness 18:41 - Healthy physical activity. Everyday life and training 20:48 - A person does not lose weight during training. Weight loss during recovery 27:21 - Meals. BJU. Proportions. Recommendations 35:39 - Vegetables. We start a meal with a serving of salad 37:20 - Sweets. Fats and carbohydrates. Fast and slow carbohydrates 43:18 - Causes of the "marathon wall" 44:01 - The difference between fast and slow carbohydrates 45:56 - Why you shouldn't eat sweets at night? "The insulin game" 48:01 - Factors affecting appetite. The importance of lunch 50:58 - Snacks 51:50 - The best time to eat. How to structure meals 53:48 - Eating in 4 steps (diagram) 54:23 - Such different carbohydrates. Comparison of glycemic load 58:30 - Insulin and fat burning (diagram) 58:52 - What to eat before bed when losing weight 59:14 - What to eat before and during competitions. Run on what you filled yesterday 1:01:12 - Gels cannot be washed down with isotonic drink. Gels for the end of the distance 1:02:45 - The plate rule (diagram) 1:03:56 - About water. When to drink? Liquid carbohydrates 1:04:54 - How many times a day to eat? Saving calories 1:06:30 - The "80 to 20" rule 1:07:33 - 6 tips. Effective weight loss rules 1:09:39 - Contacts. Questions: 1:09:40 - "Weight plateau". How to lose weight further? 1:12:03 - How to lose fat, not muscle? 1:13:43 - Should you replace sweets? Or is it possible, but in small amounts? 1:14:21 - Does tea count as water? 1:14:44 - Strength training after cardio. Which ones are better to do? 1:15:49 - Drinking during training 1:16:35 - Is buying ready-made rations a good solution? 1:18:24 - 4 steps to weight loss 1:19:13 - Is fiber necessary? 1:20:52 - About soup 1:22:32 - Does nutrition affect muscle spasms? 1:24:12 - What nutrition, if on the contrary you need to gain? 1:24:43 - Nutrition before bed after training? Is it worth eating? 1:25:31 - What balance of loads should be? By intensity 1:26:13 - About whole grains and complex carbohydrates #SMLectureSport #nutrition #health #weightloss