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Most people are sure that the slowdown in metabolic processes begins already from the age of 20 – as a result of which the body more actively stores excess weight on the stomach and sides. Additionally, it is often believed that men have faster metabolisms than women (especially after menopause).

the question of how to eat less is tantamount to the question of how to eat fewer calories – and thus affect the maintenance of a stable weight or weight loss. Clearly, eating more frequently (as well as larger portion sizes) is associated with weight gain.

It is a well-known fact that testosterone is a male sex hormone, and estrogens (estrone, estriol and estradiol) are female. However, the body of men also produces a small amount of estradiol, which is involved in metabolic processes – and in reproductive function.

Statistics indicate that there is a relationship between a person’s waist circumference and the presence of visceral fat stores inside their abdomen. At increased risk are women with a waist circumference of more than 88 cm – as well as men with a waist of more than 102 cm.

Eating high blood sugar means controlling the amount (and quality) of carbohydrates in your diet. In addition, saturated animal fats and foods high in sodium (table salt) should be limited.

Refined carbohydrates account for the vast majority of the calories in the modern diet – which is recognized as an important factor in the development of obesity and diabetes. Such products change eating habits, provoking people to overeat and refuse natural food (it seems tasteless to them).

Myofascial Release (MFR) is a special massage to relieve stiffness in a specific area of ​​the body. The term is derived from the words “myo” (muscle tissue) and “fascia” (connective tissue). All muscles, tendons, organs, and neurovascular bundles are covered with a dense sheath (fascia) that holds tissues together – this ensures the interconnection of the body.

If you want to turn fat into muscle, or, more precisely, lose weight and gain muscle mass, do not rush to spend long exhausting workouts in the gym. In fact, the body is not able to simultaneously work in the reserve mode and in the mode of energy expenditure.

The first rule of nutrition for weight gain is to increase the caloric content of the diet by 10-15%. Plus, to replenish glycogen stores (the main source of energy for muscles), carbohydrates with a low and medium glycemic index are needed.

To speed up muscle recovery after a workout, both massage and stretching exercises, as well as moderate cardio and an active recovery technique, will help. It consists in carrying out light and short strength training on rest days. The main task will be to flush out toxins and improve the nutrition of muscle tissue.