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👉 Often for quick weight loss, many people choose the wrong tactics and reduce calories below the level of basic metabolism.

🥒 In order to provide the body of an average woman, it will take about 1200-1300, or even more calories. In order to provide the male body, an average of 1500-1600 kcal is required.

👉 When a person starts to eat on a basic caloric intake, these calories are not enough to compensate for the normal functioning of hormones and organs.
Part of the energy is consumed simply to survive,
part of the energy - for the brain, liver, to support the work of organs and systems.
But unfortunately, this does not always ensure the normal functioning of the body, hormones and preservation of muscle tissue.
When a person really spends more than he consumes, then according to the laws of physics, he must lose weight.

🥕Initially, this principle works for everyone - and gives quick results, the body changes, the person loses weight.
But when it lasts more than a month, when a person comes out of this deficient nutrition and starts eating everything in a row, and then returns to the same stressful conditions,
then this time the body will not give the same response, weight loss will not happen.
During this period, hormones are released that are responsible for stress and signal the body that something is going wrong. There is little energy, the body needs a resource. Then there is a weight gain after the diet even more than it was before the desire to lose weight.

Training frequency is an indicator that can be used to improve the growth of MM (muscle mass).
👉 Training one muscle group 2 times a week is more effective than 1 time while maintaining the same training volume.
For example, doing 3 sets for the buttocks twice a week will achieve greater results than if you did 6 sets at a time.
Since strength training stimulates MM growth over the next 48 hours.

☝️ But this is the case when more is not better.
Increasing the frequency of training from 3 to 6 times a week does not provide any additional benefits for MM growth while maintaining the same volume and intensity of training.
It also increases the risk of injury.

The American College of Sports Medicine recommends at least a 48-hour rest interval between exercises that involve the same muscle group.
If you train the upper and lower body separately (split), for optimal growth you need 4 workouts per week - 2 for each muscle group.
In the case of full-body training, 2-3 workouts per week will be enough.

👉 Conclusion
To increase MM growth, the main muscle groups should be trained twice a week.

Sources:
1. Schoenfeld BJ, Ogborn D, Krieger JW. The effect of recurrent grade recurrence on the measurement of muscular hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016; 46 (11): 1689-1697.
2. Colquhoun RJ, G*i CM, Aguilar D, et al. Training Volume, Not Frequency, is Indicative of Maximal Strength Adaptations to Resistance Training. J Strength Cond Res. 2018; 32 (5): 1207 - 1213.
3. Grgic J, Schoenfeld BJ, Davies TB, Lazinica B, Krieger JW, Pedisic Z. Effectiveness of Realistic Frequency Training on G*ins in Muscle Strength: A Systematic Review and Meta-Analysis. Sports Med. 2018;48(5):1207-1220

😮 Orthorexia is an eating disorder. In this state, a person has an unhealthy obsession with healthy eating.
This is the perfectionism that puts you in tension and does not allow you to relax, leads to stress, lowers hormone levels, reduces the immune system and does not allow you to lose weight.

😮😮 New research 2019 shows that yes - you can remove it!!!

👉 8-week exercise program helped to reduce diastasis by 30-35%
Your result will be individual depending on the width of the diastasis:
- if it was 3 cm, it will be 2 cm - if 8 cm, it will be 5 cm
and so on.
👉 The study involved women aged 22 to 35 years 3-6 months after childbirth.
The program consisted of the usual abdominal exercises:
- Straight curls
- Reverse twists
- Twisting of bent legs in the supine position
Exercises had to be performed 3 times a week 3 sets of 20 repetitions.
Rest for 10 seconds.

👉 You can start doing these exercises as early as 6 weeks after giving birth, if you have no individual contraindications (surgery / illness).

👉 Additionally, you can also do the plank (3x5 seconds, rest 10 seconds)
- as well as any exercises for the pelvic floor and wear a special bandage.
Important:
Strengthening the abdominal muscles is necessary both before and after childbirth.

😮😮Vacuum does not work with diastasis!

This study compared the effect of vacuum and twisting on diastasis [2].
It turned out that the vacuum causes a small WIDENING (3.8 mm in 2 weeks) of the diastasis, and twisting, on the contrary, a narrowing (up to 20.9 mm in 2 weeks).

Sources:
1. Thabet AA, Alshehri MA. Efficacy of deep core stability exercise program in postpartum women with diastasis recti abdominis: a randomized controlled trial. J Musculoskeletal Neuronal Interact. 2019;19(1):62-68.
2. Mota P, et al. The Immediate Effects on Inter-rectus Distance of Abdominal Crunch and Draw-in Exercises During Pregnancy and the Postpartum Period. J Orthop Sports Phys Ther. 2015

Translated with www.DeepL.com/Translator (free version)

🤷 There is no useful dose of alcohol.
A conditionally safe dose of alcohol is 14-28 grams of alcohol equivalent.

🧐Recommendations for improving sleep quality:👇

👉 Choose thick curtains and close them before going to bed
👉 Use a sleep mask if necessary
👉 Turn off all light sources
👉 A few hours before bedtime, put all gadgets to nightmode (yellow)

🧙🏻‍♀️ Other recommendations in stories