If we do an algorithm for distributing attention over an image , then it should be done according to the mind, which means that it becomes vitally important to determine the “strength of color”.

Color perception

The sense of color depends on the signal sent to the brain from the S, M and L cones. At the same time, some colors, determined by a person, feel several types of cones at once, and it is because of this that some colors seem brighter than others, of the same hue and saturation.

I wonder what the colors would look like if the strength of their perception were the same as the saturation? To answer this question, I wrote a program that illustrates the relationship between color and perception. And here are the results of her work: Color target: original , post-processing . Another color target: original , post-processing . But the above images show the result only for full color vision. I wonder how color blind people look at the world?

Color blindness

And color blind people are different: color blindness occurs mainly due to a lack of a certain type of cones. In the case of a shortage of two types of cones, the colors do not differ at all, the world looks monochromatic, as in a black and white photograph. But in the case of a shortage of cones of one of the types S, M or L, a situation of indistinguishability of some colors arises. Let’s try to simulate, based on the color sensitivity data of the cones, the perception of color blind people! To be honest, these models are not calibrated. Ideally, a color blind person should not perceive a significant difference between the original and the result of the simulation. But in order to imagine how – curious? 🙂

In my opinion, people with indistinguishability of blue shades have the easiest place in everyday life. Much more difficult for non-discriminating red. Traffic lights, road signs, warnings are often invisible.

Every programmer, especially one working in a team, is exposed to stress during his working day. Document approvals, unexpected bugs, deadlines, meetings – there are many sources of stress. The ability to cope with stress, pressure is very important for human health. Stress destroys the body. I know someone who by the age of 50 was a complete wreck because he was not working in his place as a director and could not cope with all the stress. Inability to manage stress leads to schizophrenia, psychological problems, fat- overweight, depression, back pain (muscle clamped), but it is flowers, because after several years of stress can destroy internal organs, cause cancer or, as is often the case, multi-infarct dementia … Therefore, do not underestimate the ability to cope with stress, stress, psychological pressure. So what can you do.

Hobby

Engaging in some enjoyable work that does not require agreement on TOR and achieve a result is an excellent stress therapy. You can draw, craft boats, cut furniture. Our own creations soothe and tune in to a peaceful mood. It is like childish affairs when we went to catch lizards or throw snowballs. The result was not particularly important, the process was the most important. From the point of view of an adult, seemingly meaningless things and stupid waste of time, but, nevertheless, a very useful activity for the soul and body. People who have hobbies (such as hunting or fishing) usually have strong self-esteem, are calm and tolerant of others. They seem to have found harmony. Perhaps, in a sense, it is.

Meditation

You can practice yoga meditation. Yoga and taiji classes generally work great on the body if you practice every day and for at least a couple of years. But you can also meditate in a city-like manner – at a fountain, for example. We are looking for a fountain, sit in front of it and … relax. The water always running in a new way does not allow thoughts to come to mind and gradually the brain relaxes more and more. We sit like this for half an hour and now it’s good! In general, the main point in relaxation of the brain and body.

Laughter and positive

Laughter is a great medicine because it drives out all negative thoughts. In addition, while laughing, any man can legally cry, and this is mega-useful! We often have to take risks. It is necessary to think what will happen in case of failure. But not for long. Time for success, hour for failure! But often people cannot get rid of negative thoughts. Here you need to understand whether this is caused by an insufficient study of “ways to retreat”, or suspiciousness and not the ability to control oneself. In any case, the negative feeds on your energy, which you could spend on your loved ones.

Sleep

Sleep is another best medicine. Can not sleep? Eat glycine. Give up 5 cups of coffee a day. From ginseng pills. Stay up late, set your alarm! One is remembered from the General Staff in the Second World War, he stayed up late (although Stalin hinted at him to be careful), so his heart once rose and only by a miracle he escaped (he managed to jump out of the window). So if you are a boss, then punish sleepy subordinates … or force them to take BS. Is sleep in the workplace a crime? I do not think so. At three o’clock, I just need 15 minutes of sleep. I will sleep either in my chair, or in the toilet, or somewhere else I will find a place for a thread. IMHO, there is nothing special about it, it is useful for you and for work.

Murder

Man is an animal … bridled by the will of reason. Think about how often you want to kill in a day or you think that you will be eaten (drop sociality). Therefore, it is so good for a person in a shooting range where you can shoot from a firearm. There you can kill all your enemies. Cold steel, bolt cocking, pulling the trigger, broads – a peremptory, ultimatum hole in the cardboard. Another mega-useful thing is a boxing bag. The Japanese put them out in the offices. If you have never been hit, then try at first slowly, lightly. You will see that in 10-20 seconds you will start to beat like a hooho. It is an incredibly revitalizing, awakening and cleansing feeling when you hit something soft with all your strength until you get tired and even a little. I would put it in all offices.

Nature

The seed is an absolute beauty, therefore, when a person looks at trees, leaves, flowers, grass, he feels good. Nature is natural, it relaxes, removes superficial thoughts, restores animal strength. But mind you not to drink. Alcohol is the enemy of relaxation!

Health therapy

Massage and aromatherapy. What can I say. A good massage will lift a corpse too. Good aromatherapy will change black to white. It is worth remembering this more often.

Physical Education

What is good, for example, a rocking chair. Yes, sway, try for an hour, sip on all these metals – there is such a growth of harmonies that mommy does not cry. After rocking, any stress is fine. In general, everything is pofik, you go like a tank, at least spit testosterone. And he just helps to keep heavy loads. So if you want to improve your level – go in for physical education. Here you still need to decide when to study. Many people do not like it after work, because it is difficult to concentrate, many people like it. Try morning or midnight.

Feng Shui

The most important rule of feng shui is not to make landfills. Let everything lie in its place, everything brought into order, then the energy around the house will circulate without delay. But home is almost the same as your body. Make your workplace cozy, bring a flower, or put up figurines of your favorite characters. Let this be your territory. At home, furniture can be annoying. Do not endure, you need to rearrange. Plus it’s fun.

Dancing

Dancing through the night. A favorite pastime for girls. We guys dance too, if it’s already brought into a nightclub. It is not necessary to dance using learned movements, this is nonsense, we are not on stage. If you are in a bad mood or just a lack of energy, then start moving as your body wants. Let it look like the death of the “controller” from Stalker, what do you care? Follow the desires of the body and change the dance in accordance with them. Gradually, he will come to the usual cheerful and exciting. You will dance for an hour and have already come to life, refreshed, recovered, positively charged. Where’s the stress? He is not here.

Gardening

To increase health, it is useful to meditate on a stone, imagine yourself as a stone, touch a stone. Accordingly, working with the earth increases health. People died from stress and went to the garden, grow a rose or tomatoes, and this saved them. This is both a hobby, that is, a pleasant process for yourself, as you like, and communication with nature and work with Mother Earth.

Conclusion

We need to do a bunch of things every day, we run somewhere all the time and do not have time, we constantly need to be focused, we need to filter out a huge pile of information. To be able to relax, be able to rest, be able to recover is critically important for a successful life in modern society, especially for people of mental labor. I hope at least one of the tips will be useful to you, which is already good, and based on it you can build your relaxation strategy.

The intestine consists of two sections: a thin one (5-7 m long) and a larger one in diameter (1-2 m long). In the intestine, water, trace elements, proteins, fats and carbohydrates are broken down and absorbed into the blood and lymph. Digestion time in the small intestine takes from several hours to several tens. The maximum physiological time for food in the large intestine is up to 24 hours. The intestines can process about 4 kg of food per day. Warm food. Cold or overly hot foods and drinks irritate the intestinal mucosa. Fiber-rich foods. Fiber is only partially digested by our body and therefore plays an important role in the excretion process, as it enhances the peristalsis of the large intestine. The richest in fiber are cereals (buckwheat, pearl barley), fruits (apples, plums), dried fruits (especially prunes), vegetables (carrots, beets, cabbage, herbs). Dairy products. Kefir, yogurt, cottage cheese and other sour-milk products have a beneficial effect on the intestines, supporting a healthy microflora and inhibiting the development of putrefactive processes. 

Early supper. Eating easily digestible food no later than 19:00 will allow not only you to have a good rest during sleep, but also your intestines, which also need sleep. Morning awakening. The bowel, accustomed to emptying in the morning, works much better during the day and does not create a feeling of unnecessary heaviness. This is facilitated by a glass of warm water drunk on an empty stomach or an apple eaten before breakfast. The intestines don’t like: Irritating foods. Irritating foods include spicy, greasy, spicy and smoked foods and alcohol. When used systemically, these products lead to inflammation of the intestinal mucosa and constipation. 

Overheated fats. Fats and oils from previous cooking should not be reused! From such “economy” putrefactive microflora blooms in the intestines. Poorly cooked food. Unwashed fruits or poorly peeled vegetables will also not give the intestines pleasure, as well as poorly fried or, conversely, overcooked meat or fish. The gut is a great specialist in the quality of cooked food. Excess fiber and sugar. Given that the intestines “love” foods rich in fiber, it is necessary to know your measure in them. Overeating foods high in fiber and sugar (sweets, fruits, berries, nuts, and raw vegetables) can lead to fermentation and bloating. Antibiotics. More than 400 species of beneficial bacteria live in the human intestine (approximately 1013). A healthy intestinal microflora participates in the synthesis of many vitamins, helps to better absorb food, but, unfortunately, it is very sensitive to all types of antibiotics, the intake of which often leads to the development of dysbiosis. Dehydration. The intestines are especially sensitive to lack of water during the hot season. Water imbalance hinders peristalsis and leads to constipation.

Pancreas and gallbladder

The pancreas is the main “cook” in the digestion process. During the day, her “kitchen” produces almost 800 g of pancreatic juice, which is necessary for the enzymatic breakdown of proteins, fats and carbohydrates. The nutrients, broken down to simpler compounds, are absorbed in the small intestine. When the pancreas malfunctions, the entire digestive system suffers. But the pancreas is not the only organ that breaks down nutrients. No less important in digestion is the role of the gallbladder, in which the bile produced in the liver accumulates. The gallbladder has an oblong shape and in a healthy state reaches the size of a small chicken egg. The role of bile is mainly to break down fats, stimulate the pancreas and increase intestinal motility.

The pancreas and gallbladder love:

Mode. These organs prefer to eat fractionally 4-6 times a day in small portions at the same time. Fiber-rich foods. Vegetables, fruits, grains, bran are products that normalize the peristalsis of the intestines and gallbladder. They also reduce the prerequisites for stone formation, but it is advisable to use them after preliminary processing. The pancreas and gallbladder dislikes: Irritants. Such products include alcohol, sweets, fried fatty foods (smoked meats, sausages, spices). Raw foods. It is not recommended to consume excessive amounts of raw fruits and vegetables, especially during the cold season.

Let’s summarize. The basic principles of good nutrition:

1. Try to limit the amount of animal products in your menu: fatty meats and fatty dairy products. Lard, sausages, sausages, sausages, butter, sour cream and cream are best avoided at all or in small quantities and as rarely as possible. Cook food with vegetable oils, but be reasonable in amounts, as it usually requires very little vegetable oil for cooking.
2. Try to eat a balanced diet, eat at least 4-5 times a day, adhering to the proverb: “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.” Science has confirmed the popular wisdom: the body assimilates and uses the morning meal best of all, and a light dinner 2-3 hours before bedtime will protect you from excess weight. IMPORTANT: get used to not eating at night, remember that not only you, but also your organs want to sleep.
3. Eat small meals. It is absolutely not rational to endure hunger all day in order to eat both the first, and the second, and the third in one sitting at lunchtime – this will not only complicate the digestion of dissimilar food, but also excessively stretch the walls of the stomach, which in the future will demand more and more from you and more food. It is quite enough to eat a small plate of porridge for breakfast, only a serving of the second or soup for lunch, and salad for dinner. In between the main meals, you can, for example, drink a glass of milk or sour milk products.
4. Your food should be complete in composition, contain all the necessary proteins, fats and carbohydrates, vitamins, minerals, and its calorie content should correspond to your energy expenditure. This means that fruits, vegetables, herbs must be present in the daily diet, they are the main sources of vitamins. You should not exclude natural products from the diet, replacing them with low-calorie convenience foods. Eat wholesome food, but pay attention to the amount: are you overeating?
5. Eat as little sweets as possible, try replacing sugar with fructose or honey. First, sugar is not the best way to get healthier. Secondly, mistakenly counting on sweets to kill your appetite: carbohydrates are absorbed very quickly, and hunger will return to you faster than you have time to waste the calories you have eaten. Be reasonable: your body will be much better if you learn to eat not three cookies at tea, but for example, one or replace it with a piece of cheese.

The basic principles of good nutrition will allow you to lead a fulfilling life and keep your body light and cheerful.

This article is an excerpt from a manual that was given to my father at work. A lot has been said on Habré about a healthy lifestyle, dumbbells and how to keep yourself in shape. I suggest you read the nutritional guidelines.

General data on the digestive system

The digestive system includes a number of interconnected and interdependent organs that ensure the continuous and well-coordinated work of the gastrointestinal tract.

The functions of the digestive system include mechanical and chemical processing of food, the absorption of nutrients and water into the blood and lymph, the formation and removal of undigested food residues, and participation in the body’s immune defense.

Stomach

The stomach is a muscular organ with a capacity of 1.5-2 liters, intended mainly for mechanical processing of food and the breakdown of certain proteins with the help of hydrochloric acid and enzymes secreted by it. Depending on the nature and method of preparation, food can be in the stomach from 4 to 10 hours. The longest time in the stomach is fatty food and less liquid. Stomach likes: Regime. At least three, and preferably four meals a day in small portions at about the same time. This allows the stomach to tune in to the rhythm of food intake and to produce the required amount of gastric juice in a timely manner. Ritual. It is important to treat food intake carefully, without haste and in a good mood. This will improve the digestive process, and attention will allow you to monitor the amount and quality of food you eat. Measure. An extra piece will not be good for him. Getting up from the table, you should feel a slight feeling of hunger, which in a few minutes will be replaced by a feeling of fullness. The stomach does not like: Overeating. The stomach does not like it when its owner constantly overeats, swallows food in huge chunks or has a hearty supper right before going to bed. A stomach filled with food does not physically have time to process gastric juice and digest a large amount of food, especially taken at night. Unprocessed food enters the small intestine, but since the digestion process did not have time to complete, the food cannot be absorbed in full and half of it goes to waste. If such gluttony is repeated from day to day, the ligamentous apparatus of the stomach does not withstand the load and stretches to incredible sizes. Thus, a person becomes a slave to his stomach. For food lovers, it often stretches up to 10 liters or more! It is possible to force the muscle apparatus of the stomach to shrink only by incredible efforts of will, and often this problem requires medical intervention. Stress. As a rule, in response to strong excitement in our body, adrenaline is released, which has an inhibitory effect on the center of hunger in the brain. But if this system malfunctions or weakens, then a reverse reaction occurs and the slightest excitement only stimulates the person’s appetite. In a hurry. Eating on the go does not provide the necessary satisfaction and satisfaction. Snacking along the way, a person, as a rule, ceases to control not only the frequency of meals, but also its quantity. Hunger strike. Starving yourself is as undesirable as overeating – any extremes are harmful to a balanced system. If you do decide to starve, it is advisable to do so under the supervision of doctors. Smoking. The stomach will react negatively to a cigarette after dinner, but smoking in the morning on an empty stomach can seriously harm health, provoking a whole range of diseases.

Choose a time when you are comfortable running. For example, I don’t like running in the morning. I prefer evening jogging, somewhere at half past nine in the evening, when it was already dark. Benefits? The city at night looks completely different, more beautiful. Fewer passers-by. It’s also a great way to refresh your mind so that you can get back to doing something after a run. After an evening run and a cold shower, you are full of energy again! You can go jogging at midnight. I did this regularly when I didn’t have to get up early in the morning. You will also need minimal equipment. Sneakers, T-shirt, shorts. Optionally, a headband to hold the hair. All of these are best bought at a regular sporting goods store. Pay special attention to sneakers – these should not be fashion models, but running ones. 

Nice thick sole with good spring in the heel area. Ignore the design and manufacturer. You can take a regular T-shirt and shorts, but it is better if they are made of thermal materials that wick away sweat. Be sure to make sure that everything fits well, even if you prefer wide clothes in life. While running, she will simply hang out on you and interfere. Again, do not pay attention to the design, you need it for sports, and not for any show-off. Get directions. Take a map, paper or yandex maps, and using a ruler along the selected route, calculate the distance. If you are a beginner, start with 3 kilometers (consider the way back and forth), the average distance for a spherical runner in a vacuum is 6-8 kilometers. 

When paving the route, avoid hills and obstacles – this is part of preparing for marathon distances, so if you do not plan to marathon (10-20 kilometers or more), this is useless for you. Avoid running “around something”, for example, around a stadium, you will get bored quickly. It’s much more pleasant to run around the city. Before, you just didn’t pay attention, but you will be amazed at how many other people are running with you. Moreover, regardless of the time (of course, if it is not a deep night). Prepare a player, playlist if you plan to listen to music in the process. Regardless of your preference, I recommend calm music. I also recommend enabling shuffle (random). Take care of your headphones. They should sit tightly on the head and not fly off. It is better not to use closed headphones and with a soft rag embrasure, they will collect sweat. Ordinary plugs work well.

Just before running

Do not eat for at least 2 hours before running. If you run in the morning – do not have breakfast, if in the evening – do not have dinner. Also, don’t drink water even if you feel like it.
Lace up your sneakers well. Strong. it is necessary that they become an extension of your legs. Because running very much wears out the musculoskeletal system, shoes are the most important thing in running.
Warm up. Like at school in physical education lessons. Knead everything down to the neck. Running forces almost every muscle in the human body to work, so don’t be surprised if your shoulders ache the next day.

While running

Watch your step. Unaccustomed to it, it is very easy to stumble over a bump and fall. Especially if you are running in the dark. After a while, you will get used to automatically noticing obstacles (possible causes of falling), and you will be able to view the surroundings.
Remember to run very smoothly, with soft small steps, stepping on your heels. This may seem strange to some, but in fact, just think – when you run “at speed”, for example, sprint, you step on toes, which should be elastic – after all, you are pushing off with them. And here we are pursuing other goals – the most safe “load” our body, speed and distance are not important.
Also, control your breathing – if you start to choke, then you are running too fast. Perfect jogging – when you can run and chat with your companion at the same time. Of course this will take some practice …
Also, control your hands. Some beginners in the process of running begin to swing them very strongly (as if it helps them to run), in fact, this only takes away strength. Best of all, press your bent elbows against your torso, and your hands (squeeze the keys / player / whatever) in front of you.
The most important thing. Enjoy. Think about the meaning of life, the laws of the universe, the essence of being. Listen to your favorite music, consider the surroundings (I hope you have beautiful ones).
An average run should last 40 minutes or more. If you are a beginner, then 10-15 minutes less (it is believed that fat begins to burn 40 minutes after the start of the load).

After

It is very effective to pump the press right after running. After all, the abdominal muscles have just received a good preparatory load.
You can also do squats or push-ups if you wish. Then – straight into the shower. Little life hack: take sportswear with you to the shower, and rinse thoroughly while you wash. She’s not dirty, a thorough wash is not required, you just need to wash off the sweat soaked in it (while it is fresh and easy). Then hang to dry. The next run you will have a relatively fresh form (at least, not foul smelling).
Shower, by the way, while the body is hot, it is better to take a cool one. It is much nicer and healthier than a very hot shower (that steam goes).
You shouldn’t drink water as if not into yourself right away, it is better to wait a little.
By the way, after a run, you will not have the desire to gorge on belly. A great way to regulate your diet. But this is already a topic for a separate article on healthy eating.
That’s all. Very soon after you start your jogging session, you will get involved and start enjoying each run. It’s very simple – you just need to start.

I would like to emphasize that you can run perfectly down to a temperature of -10 degrees Celsius (even if you are not a “walrus”). If the topic is interesting, I can write about the peculiarities of running in winter separately.

Everyone knows that IT specialists, for the most part, lead a sedentary lifestyle. They spend almost all their working time at their 5th point. This is clearly not beneficial to health. And if we take into account the fact that the diet of an average IT specialist is quite harmful to the body, then as a result everyone is expected: overweight, muscle atrophy, and all sorts of “minor troubles” (like hemorrhoids and impotence). In this article I will tell you about the benefits of regular physical activity, about jogging, what it is good for, and most importantly – how to start doing it. Regular physical activity is necessary and beneficial.

The average IT specialist does not receive enough physical activity at work, this is a fact. He does not carry refrigerators to the 9th floor without an elevator, does not carry bags of cement at a construction site, does not run after a mammoth in the hope of a delicious dinner. So over time, he only “heals” and “deflates”. I think this is felt by everyone who is not yet involved in sports for any reason, be it a lack of time, laziness, or confusion. If the desire nevertheless arises, then along with it the question arises – which sport to choose? P.S. Regular jogging can help you lose weight effectively.

Why is running good? Many IT people are loners. They are thoughtful, thoughtful, and never prone to excessive communication. In general, “in themselves”, such recluse. Excellent! Running will suit them perfectly in spirit! In the process of running, you can get distracted from pressing problems, dream, listen to your favorite music, think over some plans, or simply turn off your brain. You don’t have to think “how many approaches to do and with what weight”, make a serious face or try to look “cool”.

Note: – You can go jogging at any convenient time: morning, evening or afternoon. – It doesn’t need a specific “section”, fitness club, or gym. – You can run alone, and with someone, this will not affect the result. Learn more about running. Jogging is not a fast run at 7-9 kilometers per hour. This is not a sprint, in the process you will not get very tired and think “damn why did I start this”, the whole process will be pleasant and unobtrusive. At the same time, this is a great way to keep yourself in good shape (almost all muscles of the human body work when running).

Running can also help refresh your brain and help you get distracted. In the distant 80s, running was extremely popular. However, over time, its shortcomings also came to light. It is not harmless. Running on a hard surface (if you do not follow the technique), the runner receives a microshake for all internal organs with every step, which can be very dangerous and even fatal. It turned out in those days when one of the runners died while running (by the way, the action was held under the slogan “Running from a heart attack”). Since then, this slogan has been curtailed, and they began to preach the correct approach to this sport. But more on that later.

Geektimes is a resource for it professionals. Long sitting at the computer (that is, a sedentary lifestyle), snacks, biting, fast food, on-the-job lunches and other companions of this lifestyle often lead to excess weight. In view of my gender, this problem, perhaps, worries me more than males, so for myself I figured out something. I want to share my knowledge and experience with others. I do not pretend to be true, I have no medical education. Not criticism is welcome, but useful advice.

An important addition is that there are diseases (most often associated with hormonal disruptions in the body) in which it will not work to lose weight with proper nutrition and sports. In this case, let one go to the doctor and the sooner the better – these are very dangerous diseases.

First, I’ll explain why fat = sick . Overweight people are the first on the way to diabetes mellitus, hypertension (and it leads to heart attacks and strokes – “leaders” among the causes of death), diseases of the musculoskeletal system (muscles do not develop, and the load on bones due to high weight only grows ). Often, food seizes stress, then they get upset looking at themselves in the mirror, again seize this disorder and so on in a circle. Often fat people do not like themselves – and this is already a psychological problem. How to understand if you are overweight or not? The most common “home” methods – calculating body mass index (BMI) = body weight in kg / (height in meters) 2 For example, my BMI – 50 / 1.62 * 1.62 = 19 Norm – from 18.5 to 25 (very average ). In my opinion, girls with an index of 24-25 are overweight, but this does not critically affect their health.

The second way – many ordinary scales consider the% body fat. Doctors in fitness centers (that is, not gurus of dietetics and all that) consider it in simple programs like this (link taken from Wikipedia) . Specifically, about this link – the indicators of kilocalories for a person there are some too cruel, I would not focus on them. What happens in the body, where does the fat come from? There are 2 processes in the body – lipolysis (breakdown of fats) and lipogenesis (their accumulation). How to turn on lipogenesis? As easy as shelling pears – eat a cake (sweet + fatty), eat a big mac and wash it down with cola (the same). There is a lot of insulin in the blood (due to sugar) and a lot of fatty acids. + 10-15 grams of belly fat. This is the simplest example, there are others, but in principle, the knowledge that fat + sugar (or other simple carbohydrates – those that are absorbed quickly) will give 100% weight gain is enough. For stability (that is, maintaining weight), it is necessary to prevent sharp jumps in blood sugar, eat slow carbohydrates, do not drink Big Macs with cola. But for weight loss, this is not enough. What ways are there for losing weight? First is fasting . Perhaps only under the supervision of a doctor, because your body will simply slow down the metabolism to the utmost, which is fraught with a huge number of possible adverse consequences. Yes, there are examples when people from 200 kg threw off up to 120 kg while starving, but (in my opinion) if your excess weight is less than 50 kg, you shouldn’t even think about it. And if you consume less than the baseline level of kilocalories per day (for women about 700-900, for men 1000-1200) – you are starving! It is also known from the school biology course that our body can make fat from proteins and carbohydrates (which is why special lovers of rigid mono-diets can gain weight from salad), but it cannot make anything from fat.

Or leave it as it is or use it up for energy. 1 gram of fat = 8-9 calories. 10 kg of fat – 85,000 kilocalories, divided by 30 days (in a month) – 2833 kilocalories per day. This is aerobic exercise every day for 4-5 hours (which is unrealistic for a full and poorly trained person). Secondly, physical activity . Everything is pretty simple here. Muscles are made up of fibers that contract. To reduce them, energy is needed, energy is taken from the ATP molecule, to replenish the supply of ATP, the body needs glucose (glycogen is a chain of glucose molecules).

What we need is for the body to receive glucose by the oxidation process (there are other faster, but not relevant processes), which is why the loads should be aerobic . And oxidation is a rather lengthy process (that’s why they say that fat is “burned” after 30 minutes of jogging or other type of exercise). That’s why you won’t lose weight from jerking barbells, and yes from cycling. The logical conclusion is that in order to lose weight, you need to load muscles, but at the same time adhere to certain nutritional rules. In methods of losing weight, I do not mention diets, since mono-diets (10 days on kefir / buckwheat / rice) are starvation and violence against the body, and I want to consider diets as ways of eating later. About what, how, how much and when to eat, as well as how to physically load myself, I want to tell you in the following parts. If the topic is interesting, I can tell you about some tricks for losing weight.

Inspired by this post from user case . The post is not new, and it did not get on the main page. But I just came across it today and decided to write something about sleep. I am sure that it will be useful for many Habrav residents, and for casual readers too.

Foreword

I live in the region, study in the center of Moscow. I study 5-6 days a week, often classes start at 8-30. One way trip takes 2-3 hours (bus + metro or train + metro). I was very bothered by 2 things in this routine.

1) Most of the life of the day is spent on the road (on average 5 hours a day), in which neither study nor hobby can do anything. Only listen to music. The schedule woke up-left-learned-arrived-lessons-sleep (lessons can be deleted) did not suit me at all, but there was no time or energy left for another.

2) You have to get up early and go to bed late – in order to get at least something in time. Often by the end of the week I was kept on by coffee and energy drinks. Terrible. Of course there are different solutions to the problem, but they were all rejected. The conditions in the hostel are terrible, renting an apartment is not cheap, I like the university, but I want to live a full life. Thus, I came to the conclusion that problem

1) can be solved if you sleep less (there will be more free time), and problem

2) can be solved (hello captain) by getting better sleep (from the word sleep, and not falling) . Oddly enough, I found out that both problems can be solved at the same time. I studied a certain amount of literature, and came to the program, which I have been following for more than a year, since then I have been sleeping 5-6 hours a day (when it is required, and often it is required – 3-4 hours). At the same time, I feel great, I get up easily in the morning, I haven’t drank coffee or energy drinks for a year. The head and muscles are fresh at 10 and 11 pm. I would like to share with you what I am doing. For the lazy: the main ideas are in bold For the moderately curious: you can read the whole huge number of letters. For those very interested: I have written a little and only the basic. For more information use other Goojje sources. UPD: in general, the article was written from memory and “notes”, but here are a few books that definitely influenced me: 40 Sleep Hacks: The Geek’s Guide to Optimizing Sleep Kacper M. Postawski – How To Sleep Less … I will try to adhere to a certain structure narration to make it easy to perceive all the information. Plan. 1. GENERAL THEORY OF SLEEP (as well as well-known misconceptions about sleep) 2. MY REGIME OF THE DAY (compiled, using all sorts of articles, brochures and even one serious book) 3. FIGHT WITH INSOMNIA (a common cause of lack of sleep) + what can not and can be done before sleep. 4. CONCLUSION AND WARNING I recommend starting with the second part, leaving the first for last if you find the rest interesting.

Cord

The idea to share this simple yet very effective exercise came from reading this topic. After reading it, I realized that running may be suitable for many. But looking at the puddles, wind and rain outside the window five days a week, I doubted that it was suitable for everyone. Therefore, I want to talk about push-ups, how they are better, from my point of view, known standard physical exercises (pull-ups, squats), to create physical activity during the day.

I will make a reservation right away that I am not an expert and all of the following is my personal experience and views.

Initial data

8-10 hours at the computer, lack of desire to go anywhere to the gym due to the distance, affordable (an hour’s drive – in total, two hours one way in both directions) and the high cost of a subscription for those nearby.

A task

Provide physical activity during the day with the least expenditure of time and moral effort over oneself, a quick effect is a feeling of muscle tension.

Solution – push-ups

Push-ups are one of the most famous exercises, along with squats and pull-ups. However, in comparison with its “colleagues”, in my opinion, it has a number of indisputable advantages. Namely:

• Push-ups do not require any equipment, except for a clean floor and comfortable clothes. The same pull-ups require a horizontal bar. This means that you can do push-ups almost anywhere – for example, I do it even in the office (in an empty meeting room :))
• Push-ups work an amazing amount of muscle. There are numerous examples of this on YouTube (for example, here ). In particular, while maintaining the correct body position, the press works, and push-ups thereby ensure the pumping of the press. I personally do 30-50 with wide arms, and then 10-20 on fists with close elbows near the body – one might say, “narrow grip”, and plus 20 each with raising one leg – loads the legs very robust.
• Push-ups immediately give the feeling that the muscles are working. Unlike squats, you can sit down 100 times and not get tired, after all, we work with our legs more in life (at least walk) than with our hands. Here we can say that squatting on one leg or jumping will also quickly get tired – but the whole point of push-ups is that you don’t need to pervert for a greater load (for example, squatting, standing on our toes – as we were trained in dancing), but just change hand and / or leg positions. And here – speed. With a good load, 5 minutes of push-ups 3-5 times with a break per minute relieves stress very well. In general – looking up from the computer, I pause for 20 push-ups!
• Push-ups are very affordable. For people who are overweight, pulling up is usually problematic, and psychologically difficult – 3-5 times and no longer wants to try again. And push-ups are easier, you just have to choose the position of the hands.
• Push-ups are less traumatic. Also an important factor. The same squats are fraught with various injuries of the knee joints when overdoing it – although this can be attributed to common bikes.

Technique details

The technique is covered in sufficient detail on the Internet. For example, push-ups are well described here and here .

What’s next

After push-ups, you can already buy dumbbells and perform sets of exercises with them. Or maybe do something more serious. Push-ups are good for starting in my opinion!

You give more healthy and physically strong IT specialists!

I would be glad if the article helped someone to start studying.

UPD: As soon as you feel the taste, it will be possible to add squats and other exercises to load all muscle groups. Aerobic exercise is also shown – the same running, swimming, cycling – for all-round development. In the article, I just wanted to urge you to start exercising and feel the thrill of exercise – after all, the first step is so important, isn’t it?

Through this article, we learned how to run. From here we learned how to do push-ups correctly. It’s time to learn how to pull up correctly, especially since it is not at all difficult and will not interfere at all for general physical development.

Pull-ups are no worse than push-ups or squats, all these exercises affect different groups of muscles and are all useful in their own way.
In order to pull yourself up, you need to buy a horizontal bar and have a desire to physically develop.
It is best to start with some experience of charging and motivation. I really liked the advice of the mother of one of the Khabrakhabrovtsy: “You guys, if you load yourself with strength exercises (push-ups, squats, pull-ups, iron deadlifts) without training (daily) stamina (running, swimming, cycling at least), you will become“ indoor pitching ”and with a high degree of probability do push-ups to hypertension. You have to at least walk a lot, let alone rush from one extreme to another, now sitting on a chair, now writhing on the floor – that’s not the point. ”

Well, in addition to the possibility of getting hypertension or something worse, you can still be very disappointed in yourself. For example, when I had not yet begun to do exercises regularly, I barely pulled myself up once, and even then, somehow . Therefore, some kind of “physical base” is simply necessary. Start pushing up, running, squatting, walking more, and after a week you can try yourself in pull-ups.

Why pull-ups?

• They are useful for a large number of muscles (muscles of the forearm, biceps brachii, brachialis, long head of the traceps, pectoral and latissimus muscles, trapezius, serratus, round muscles of the back, posterior head of the deltoid and rhomboid muscles);
• Perfect for people with posture disorders and problems with the spine (and in fact many IT people have such problems);
• Doesn’t require going to the gym. The bar can be bought or found in any yard, on the sports field.
• Improves well-being and tone the whole body;
• They take a minimum of time (it is enough to set aside 5-10 minutes for a workout).

The main types of pull-ups

Direct grip

The most common option, but not the easiest one.
The muscles of the back, biceps, flexors of the forearm and shoulder muscles are mainly involved.
To perform, grab the crossbar shoulder-width apart, cross your legs (if it is more convenient) and try to touch the crossbar with the top of your chest (or at least your chin), then fully straighten out and repeat the possible number of times.

Reverse grip

An easier option, but no less common. I recommend starting with it.
The main focus is on the biceps (which are more pumped up in beginners than the shoulder muscles, which are needed for a straight grip).

It is performed in the same way as a direct grip, only with the palms facing you.

Wide grip

And this is the most difficult option presented. Difficult in terms of muscle load and execution.
The trapezoidal and latissimus dorsi muscles are involved.
Move your hands 10-20 cm from shoulder level (the further, the more difficult). Pull up, trying to touch the crossbar with your chest, preferably looking up.

For newbies in pull-ups, I advise you to start with a reverse grip, gradually training in a straight one. When you reach 3-4 reverse grip pull-ups, I advise you to try the lats.

Types of horizontal bars

There are 2 types:

Door (inserted into the door opening)

Pros:
+ Cheaper;
+ Easier to install.

Cons:
– Less comfortable (given the specifics of most buildings, there is a very high chance of getting a bump on your head when pulling up);
– No wide grip handles.