For a year, because I was not flooded again after losing weight next to the sea. All of this time I ate my favorite food after 18: 00 and sometimes after 23: 00, I ate a lot. But I can't be as fat as before!
My client, whom I managed to approach, stopped dieting and jumped into the cardiovascular exercise a week before the holiday, and chose the right weight loss strategy. They are no longer uncomfortable when they are gradually losing weight (2 kg per month), they are very happy that they have been vaccinated -At truth from endless advertising about quick results for life!
If you are sitting in the next diet, then make yourself a more sandwich and come back to read this article! We will talk about losing weight once and for life.
Due to what we are losing weightTo start, find out how to lose weight? Therefore, to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you receive. You can form calorie deficit in two ways: Food and training. There are some 3 complementary foods and exercise and not a separate option to lose weight: outside training (10. 000 your favorite steps).
Definition optionsThat is, you can cut food according to the necessary deficit and start losing weight, while not going to the hall. Or you can eat chocolate and work in the hall rather than eat. In both cases, you will lose weight.
And exactly what will lose your waist, waist or butt, is unknown. The result is unpredictable. In both cases. But what to do after losing weight to maintain results? Unfortunately, this is not written in recommendations on any diet.
CalorieStart with food. Any diet from the Internet is a huge shortage of calories, cutting food from you, for example, familiar 2300 - 2500 to 1000 kcal per day. The food in them is very little important. The meaning of any diet is to create maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But the big deficit is mainly violations of hormones and the risk of great depression.
In a long -term weight loss strategy, the shortage of calories must be small - 200, up to 400 kcal per day. Never reduce the rate of calories daily to less than 1500! This is a lower threshold of a healthy standard for a woman over 16 years old.
With the shortage of calories and the appropriate work in the hall, you begin to lose weight accurately due to fat under the skin. The optimal weight loss formula is 3 weeks of shortage, then 3 weeks of maintenance. That is, the first 3 weeks you have less than 200 - 400 kcal compared to your daily standard, then eat a daily standard for 3 weeks. But do not exceed her! This is very important. Throw out a few kg. Then, a new circle: deficit - maintenance. And so until you find the desired numbers. I do not recommend that you sit in a shortage without holding, because there will be problems that help you do this important thing that will surely turn your life 180 degrees.
How to calculate your norm?Each person has it individually. And without 200 Kcal, it is important not to make mistakes with the standard. In this regard, nutrition experts have a formula based on your measurements. But if there is no way to undergo such a test, the easiest way to listen to your body is by observing. Try to eat for a few days to eat 3 times a day with clean food (cereal, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also calculate the amount of food. It is difficult to eat too much with such a grocery cart if you do not add sugar and delicious sauce or start frying. Considering the daily calorie rate for 1-2 weeks and takes weight that is not likely to change worse, you will calculate the right amount. These data will exactly your body, this is very important.
After that, from this standard, you will take away 200 - 400 kcal to create a deficit. Moreover, 200 better than 300 or 400!
What?All this information chaos is about to eat, to lose weight, nothing more than information for people who have more free time to run around and look for chia seeds for lunch. For ordinary people working for 8 hours or more, they educate children, deal with other important issues, simply do not have time and opportunities to have such a lifestyle. To carry a box with food for you is cool, ordering food is ready with the number of calories, proteins, fat and normal carbohydrates are very convenient. But the most important thing in weight loss is that you are not tired of these containers for a few weeks and you will not give up an important job. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't refuse yourself this joy! Now you can find everything everywhere. The main thing is to choose! Remember that the most important principle of effective weight loss - you should be comfortable. You should not feel like an abandoned person, pressing on the lentils in the kitchen, when people go to a friendly company for lunch.
Squirrels, fat, carbohydrateThe formula for protein, fat and carbohydrate is also unique. Someone freely finds loss of fat and increases protein in food and starts to lose weight. I melted before my eyes when I increased carbohydrates in my diet! Yes, every day noodles and porridge-minus 16 kg pure fat! This question is individually, you will not find a single formula in the table, you need to test with the menu until you choose the perfect formula. In all cases, you will lose weight with a deficiency of Kcal, but a balanced diet will help start the necessary procedures. Sometimes cutting carbohydrates in the direction of protein violates your appetite and you want to chocolate. The main principle needs to be memorized: In each of your food, it is necessary to have protein, fat and carbohydrates. And the goal should be the formation of appropriate food habits.
The nutrients themselves are important to restore hormones. For a person with hormonal disorders, the help of a nutrition expert is necessary. If you are a relatively healthy person, you can balance the diet independence. Do not complicate this process for yourself, otherwise you will give up, without achieving results! The fact is that you will consider for a while the calorie is very complicated in terms of emotion. Start with a simple one if you cannot make a menu with experts. Keep the balance in carbohydrates at 70% complex and fast 30%. Protein at speeds 1, 1, 5 g per kg of your weight (vary depending on your training volume) and minimum fat. But do not abuse with non -fat products, you also need fat! 5% of cottage cheese is great in fat content.
Change the ratio of protein, fat and carbohydrates in different formulas and observe you when you endure better than a deficiency of 200 kcal and when you lose weight.
Another question about nutritionCan you eat after six? There is no difference in the day you will eat. The recommendation not after 6 is due to the fact that in this case, you miss a meal, automatically cut your diet 25-30%, thus forming calories -and you start to lose weight. If you have formed a deficit, you can eat at a convenient time for you.
Do not eat two hours before going to bed, because this adversely affects the recovery process. Well, generally, metabolic processes after 16: 00 in one person slowed down, so the support of the idea that you can eat after six. But they slow down - this does not mean they stop, just a slower work. This is such an average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism may be different. I threw 16 kg for 5 months, ate every night at 22: 00 - 23: 00, although the metabolism!
Choose trainingSo, after you have set up food, you should deal with training: Which program to choose, which load, exercise and generally a gymnastics. There are many options, you can start from benefits. But you are definitely wondering why so many people go to the hall for many years and are still far away from the ideal or why so many people are obese in the marathon races.
Sports and activities should be associated with your goals. If we are talking about creating a beautiful body and losing weight for life, the activity must be 70% 80% related to training for the purpose of growth of muscle mass.
Power against cardiovascularWhy is priority given to power exercises? But because only for them, we can develop muscle mass, this is essential for a beautiful body. Cardio, on the contrary, burns fat and muscles. And they have a lot of contraindications and negatively affects the weight loss process. I really want to eat from cardio what leads to a diet in the diet and brings terrible discomfort if we are lacking. Cardio also leads to strong dance in cortisol, which negatively affects the weight loss process.
But people are accustomed to comparing calories in the forehead in cardiovascular mode and power, regardless of the nature of what we need from training. Despite the fact that the calorie consumption in the cardiovascular training process may be double, it has a longer effect, the calorie amount is spent within a day after training forces. And most importantly, cardiovascular has nothing to do with the development of muscle mass, which is essential.
Why do you need a coachWhen you hear the phrases like your best butt exercises, or train all over the body, v. v. - This is just an abstraction and parable that describes one of the tools of one of the training courses. And to create a beautiful body for many years, we must first return to the training program. It needs to include strength training, and the progression of the scale, and different exercises for the same muscle group under different tilt and different loads on different muscle groups due to the characteristics of the shape and the development of different functional skills. To do this, I recommend that you find a professional coach, who immersed in this topic, have experience working with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is an attractive expert, who can not only work successfully with your body, but also provides the desired psychological support and motivation, then this is 90% of your success in your transition.
Please note that when a professional athlete is preparing for competitions, he certainly has a coach, even if the athlete can calmly prepare others for the competitions. This is like that, because it is difficult to train yourself even with an expert. We regret ourselves and not complete the necessary repeat pairs that will bring about the long effect. Well, if you are not related to sports, it is difficult to create a program and set equipment for example many people who often participate in the hall and have not achieved any average results to create the desired figures.
The important points often ignoreThis is a dream. Many are written and talked about this. I will only say: If you don't get enough sleep, then the influence of your efforts in training is almost doubled and the interruption in the diet is necessarily followed. Our muscle fibers are restored in a dream, and if they have little time to sleep, the muscles do not recover, and therefore do not develop. And we discover that the presence of muscles in the body is the key to a beautiful character.
Weight loss speedOptimal weight loss is 1, 5-3 kg per month. This, of course, is about pure fat. You must understand that it takes 2 kg per month very well, although Tank's girlfriend takes 7 kg per month - and this is a bad result. It means worse here! Why do I focus on this? Because you should have a complete awareness of this process. After our customers, after a month of training and nutrition, she doesn't want to renew the weight loss program, and I asked her: What is the problem? She answered: I only lost 5 kg of your training keyword, this is very few. . . Just! Just imagine that the woman has thrown 5 kg in a month, and if in a year, it will be 60 kg! Some?
I beg you, be careful and think about the long -term results! Take out to create the perfect number in two years, and during this period, you can achieve great results. You can reduce 2-3 clothes sizes for the first six months, but the rest of time will be lost to create rate and relief.
And hormone?If you know about hormonal issues, then go to a nutritionist, who will restore hormones. And, the result is a weight loss will be a side effect. After that, you can balance your diet independence.
And if you need to quickly lose weight by a trip to the beach?To understand if you do this or not, this is a visual table of two strategies. Comparing and deciding whether this trip is worthy of other hormonal increases for your body and then return a few more kg.
If you are still standing, the advice is normal: a large shortage and a lot of training. Cardiovascular training will help the best from the load. The most excellent and effective results are given by HIIT training, as well as EMS training with a program in the same high -intensity method.
