For a year now, as I have not flooded after the next weight loss to the sea. All this time I ate my favorite food after 18: 00 and sometimes after 23: 00, I ate a lot. But I'm no longer fat as before!
My customers, which I can achieve, stop sitting on a diet and jump on cardio training a week before vacation, and choose the right weight loss strategy. They are no longer disappointed that they are slowly losing weight (2 kg a month), they are happy that they receive the vaccination of truth from endless advertising about the quick results to live!
If you sit on your next diet now, then make yourself more sandwiches and read this article! We'll talk about losing weight once and for a lifetime.
Because of what we lose weight
To get started, let's think about how the weight loss process takes place? Therefore, to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. You can form a calorie deficit in two ways: food and exercise. There is another 3 to complete food and fitness and not a separate choice for weight loss: Out -of -training activities (10, 000 your favorite steps).
A deficient choice
That is, you can cut the food to the deficit you need and start losing weight, while not going to the hall. Or you can eat chocolate and exercise in the hall more than eaten. In both cases, you will lose weight.
And what actually loses the waist, waist or back, is unknown. The result is unpredictable. In both cases. But what to do after losing weight to maintain the results? Unfortunately, this is not written in any suggestions on any diet.
Defective
Let's start with food. Any diet from the internet is a large calorie deficiency, cutting food from you, for example, regular 2300 - 2500 to 1000 kcal a day. The food itself is a bit important. The meaning of any diet is to create a maximum deficit. Therefore, the larger the deficit, the faster the weight loss process.
But a large deficit is a violation of hormone background and a major risk of damage.
In a long weight loss strategy, calorie deficiency should be small - 200, a maximum of 400 kcal per day. Never -times to lower your daily calorie rate to less than 1500! This is a lower threshold than a healthy norm for a woman over the age of 16.
With a slight lack of calories and proper work in the hall, you begin to lose weight exactly due to subcutaneous fat. The optimum weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. That is, the first 3 weeks you have 200 - 400 kcal less than your daily norm, then eat daily norms for 3 weeks. But don't exceed him! This is important. Throw some kg. Then a new circle: deficit - retention. And so on until you find the number you want. I do not recommend sitting down without holding, as there will be damage to your demotivation to do this important thing that will surely change your life 180 degrees.
How do I calculate your norm?
Each one has an individual. And when it is deficient in 200 kcal, it is important not to make mistakes with the norm. In this case, nutritionists have a formula based on your measurement. But if there is no way to do such a test, then the easiest way to hear your body is to observe. Try for a few days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g butter and half vegetable oil) and notice weight loss, as well as counting the amount of food. It is very difficult to eat too much with such a retail basket if you do not add delicious sugar and sauce or start frying. After considering the daily calorie rate for 1-2 weeks and watching the weight that may not be worse, you will calculate the right amount. These data will be your body, which is very important.
Then from this norm, you will take 200 - 400 kcal to create a deficit. Also, 200 is better than 300 or 400!
What's up?
All the chaos of information about this eating, to lose weight, nothing more than information for people who have a lot of free time to run and find Chia seeds for lunch. For ordinary people who work for 8 or more hours, they educate children, address other important issues, there are only time and opportunity to live such a lifestyle. To bring a container with food with you is cold, ordering ready -made foods with the common number of calories, proteins, fats and carbohydrates are very easy. But the most important thing in the issue of weight loss is that you are not tired of this container in a few weeks and you will not leave an important effort. If you are used to chatting with a colleague at lunch time in your favorite dining room, don't deny yourself this fun! Now you can find everything anywhere. The main thing is to choose! Remember that the most important principle in effective weight loss - you should be comfortable. You shouldn't feel like a waste, pressing lentils in the kitchen, when everyone goes a friendly company for lunch.
Squirrels, fats, carbohydrates
The formula of protein, fat and carbohydrates also has its own. Someone comfortably sees decreases in fat and increased protein in foods and begin to lose weight. I melted in front of my eyes when I increased the carbohydrates in my diet! Yes, every day pasta and porridge 16 kg of pure fat! This question is individual, you will not find a formula in the table, you need to experiment with the menu until you take the perfect formula. In any case, you will lose weight with KCAL deficiency, but a balanced diet will help start the required process. Sometimes the cutting of carbohydrates towards the protein violates your appetite and you really want chocolate. The main principles to keep in mind: in each of your diet, there should be protein, fat, and carbohydrates. And the goal should be the right food habits.
Nutrient itself is very important for hormone background recovery. For someone with hormone disorders, the help of a nutritionist is necessary. If you are a relatively healthy person, you can balance your diet freely. Don't complicate this process for yourself, otherwise you will stop, without achieving the results! The fact that you will consider some time of calories is very emotional. Start with a simple one if it is not possible to create a menu with a specialist. Save balance in carbohydrates on a 70% and 30% complex complex. Protein at 1-1. 5 g per kilogram of your weight (different -depending on the amount of your training) and the minimum amount of fat. But don't abuse fat -free products, you also need fat! 5% cottage cheese is very good in fat content.
Change the ratio of protein, fat and carbohydrates in different formulas and observe you when you better withstand 200 kcal deficiency and when you lose weight.
Other questions about nutrition
Is it possible to eat after six? There is no difference in the day you will eat. This suggestion is not after 6 due to the fact that in this case you miss a meal, which automatically cuts your diet by 25-30%, thus forming a calorie deficit -and you start to lose weight. If you have formed a deficit, you can eat at the right time for you.
It is not recommended to eat two hours before bedtime, as this affects the recovery process. In general, the metabolic process after 16: 00 pm on someone slow, so the support of opinions you cannot eat after six. But they slow down - this doesn't mean they stop, just a slower work. This is the average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism may work in different ways. I managed to throw 16 kg in 5 months, ate every night at 22: 00 - 23: 00, despite metabolism!
Selecting training
Therefore, after you have established food, you need to deal with training: which program to choose, what burden, what training and the general kind of fitness. There are many options, you can start from interest. But you must have wondered why so many people have gone to the hall for years and are still far from ideal or why there are so many fat people in the marathon race.
Sports options and activities should be associated with your goals. If we talk about creating a beautiful body and losing weight for life, then the activity should be 70-80% associated with exercises aimed at growth of muscle mass.
Power against Cardio
Why is priority given to strength training? But because only with them we can grow muscle mass, which is very much needed for a beautiful body. Cardio, on the other hand, burns with fat and muscles. And they have many contraindications and negative influences on the process of losing weight. I really want to eat from cardio what causes damage to the diet and convey terrible discomfort if we are endless. Cardio also leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But ordinary people compare the cost of calories on the forehead in the cardio and the power regime, regardless of the essence of what we need from training. Although the use of calories during cardio training can be twice as much, it is longer, calories are spent a day after power training. And most importantly, cardio has nothing to do with muscle mass growth, which is essential.
Why do you need a coach
When you hear phrases like "5 best back exercises" or "whole body exercises", and more - these - these are just abstractions and allegations that help to describe one of the tools of one of the exercises. And in order to create a beautiful body for years, we must first about the training program. It needs to include strength training, and scale development, and a variety of exercises for the same muscle group under different tendencies, and different loads of different muscle groups due to the characteristics of numbers, and the development of various functioning skills. To do this, I recommend finding a very submerged professional coach in this topic, having experience working with the same task and will help you avoid injury from free classes with improper equipment. Well, if your coach is a charismatic expert who can not only work efficiently with your body, but also provides the desired psychological support and motivation, then this is 90% of success in your transformation process.
Please note that when a professional athlete is preparing for the competition, he must have a coach, although the athlete himself can calmly provide others for the competition. This is because it is very difficult to train yourself to a professional. We regret ourselves and do not finalize a pair of repetitions that will have a long impact. Well, if you are not related to sports, then it is very difficult to create programs and set equipment for example -Examples of many people are often involved in the hall and have not achieved the average results to create the desired numbers.
Important things that are often overlooked
This is a dream. Many are written and said about this. I would just say: If you don't get enough sleep, then the effect of your efforts in the training is almost twice and the dietary interruption is followed. Our muscle fibers are restored in dreams, and if there is little time to sleep, then the muscles do not recover, and therefore do not grow. And we found that the presence of muscles in the body was key to a beautiful figure.
Weight loss rate
The optimum weight loss is 1. 5-3 kg a month. This, of course, is about pure fat. You must understand that losing 2 kg a month is very good, even though the tank girlfriend loses 7 kg a month - and this is a bad result. This means worse here! Why am I focusing on this? Because you need to have enough perception of this process. After our customers, after a month of intense training and normalization of nutrition, he did not want to extend the weight loss program, and I asked him: "What's the matter? " He replied: "I lost only 5 kg of your training, this is very little. " Just! Imagine that the woman threw 5 kg a month, and if in a year, it would be 60 kg! A little bit?
I beg you, be careful and think about long results! Take for the perfect number of numbers for two years, and throughout this time you can achieve amazing results. You can decline with 2-3 size of clothing in the first six months, but all the time will be taken to make proportions and relief.
And hormones?
If you know about hormone problems, then go to a nutritionist who will restore the hormone background. And, as a result, weight loss will be a side effect. After that, you can balance your diet freely.
And if you need to quickly lose weight by traveling to the sea?
To understand whether or not you will do this, this is a two -strategy visualization table. Compare and decide whether this trip is worth another hormone spike for your body and then return a few extra kilos.
If you are still standing, then the advice is common: large deficiencies and lots of training. Cardio training will help the best of the load. Excellent and most effective results are provided by HIIT training, as well as EMS training with programs according to the same high intensity method.