For a year since I didn't flood again for the next weight loss for the sea. Throughout the time I eat my favorite meal after 18: 00 and sometimes after 23: 00 my favorite food. But I won't be fat as before!
My customers I succeeded stopped sitting with diets and jumping on Cardio training a week before vacation, and chose the right strategy for weight loss. They are no longer angry that they slowly lose weight (2 kg per month), they are glad that they have received a vaccination of the truth of endless advertising about a quick result for life!
If you are sitting on the next diet now, make a sandwich and return to read this article! We will talk about losing weight for every life.
Because of what we lose weight
Let us first find out how the weight of the weight of the weight occurs? To lose weight, we have to form a calorie deficit. That means you have to spend more calories than you get. You can form a calorie deficit in two ways: food and training. There is another third that complements food and fitness and is not a separate option for losing weight: activity outside of training (your favorite steps with 10. 000).
Deficiency
This means that you can reduce food to the required deficit and start losing weight while not going into the hall. Or you can eat chocolate and train more than eat in the hall. In both cases you lose weight.
And what exactly loses your waist, waist or buttocks is unknown. The result is not predictable. In both cases. But what do you do after losing weight to maintain the result? Unfortunately, this is not written in the recommendations for a diet.
Calorie deficiency
Let's start with food. Each diet from the Internet is an enormous lack of calories and cuts food from its well -known 2300 - 2500 to 1000 kcal per day. The food even in them is not very important. The importance of a diet is to create a maximum deficit. The larger the deficit, the faster the weight loss process.
However, a big deficit is primarily a violation of the hormonal background and a great risk of relationships.
In a long -term strategy for weight loss, the lack of calories should be small - 200, a maximum of 400 kcal per day. Never lower the daily calorie rate to a value of less than 1500! This is the lower threshold of a healthy standard for a woman over 16 years.
With a slight lack of calories and proper work in the hall, you start losing weight exactly because of subcutaneous fats. The optimal weight formula is 3 weeks deficiency, then 3 weeks of retention. This means that in the first 3 weeks you have 200 to 400 kcal less than your daily standard and then eat a daily standard for 3 weeks. But don't exceed them! This is important. Thrown away a few kg. Then a new circle: deficit - storage. And so on until you find the desired numbers. I do not recommend sitting on a deficiency without holding because there will be information that makes you do this important thing that will definitely turn your life by 180 degrees.
How do I calculate your standard?
Everyone has it individually. And when it comes to a deficiency of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritional specialists have formulas based on their measurements. But if there is no way to undergo such tests, then the easiest way to listen to your body is through observation. Try to eat for several days with clean eating three times a day (muesli, meat, fish, eggs, vegetables and 20 g butter and vegetable oil in half), and watch the weight changes and also count the amount of food. It is very difficult to exaggerate with such a shopping basket if you do not add sugar and delicious sauce or start roasting. After considering the daily calorie rate for 1-2 weeks and watching the weight that will not change to the bad, calculate the right amount. This data is exactly your body, which is very important.
Then take 200 to 400 kcal away from this standard to create a deficit. In addition, 200 are better than 300 or 400!
What is there?
All information chaos who lose this, lose weight is nothing more than information for people who have a lot of free time to walk around and look for Chia -seeds for lunch. For ordinary people who work for 8 or more hours, educate children, dealing with other important topics, there is simply no time and opportunity to lead such a lifestyle. It is very comfortable to carry a container with food with food. Provide ready. The most important thing in the question of losing weight is that you will not be fed up in a few weeks and would not give up an important undertaking. If you are used to chatting with colleagues in your favorite dining room at lunchtime, don't refuse this pleasure! Now you can find everything anywhere. The main thing is to choose! Remember that the most important principle of effective weight loss - you should feel comfortable. You shouldn't feel like an outcast person who is pushing the lentils in the kitchen when everyone goes for a friendly society for lunch.
Squirrel, fat, carbohydrates
The formula of proteins, fats and carbohydrates also has its own. Someone perceives a decrease in the fat and an increase in protein in food and begins to lose weight. I melted before my eyes when I increased carbohydrates in my diet! Yes, every day pasta and porridge minus 16 kg pure fat! This question is individual, you will not find a single formula in the table, you have to experiment with the menu until you pick up the perfect formula. In any case, you lose with a lack of KCAL weight, but a balanced diet helps to start the necessary processes. Sometimes cutting carbohydrates in the direction of the protein violates their appetite and they want wild chocolate. The main principle that must be remembered: in each of your food intake, there should be proteins, fats and carbohydrates. And the goal should be the formation of the right food habits.
The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, the help of a nutritional specialist is required. If you are a relatively healthy person, you can compensate for the diet independently. Do not complicate this process for yourself, otherwise you cancel without having achieved the result! The fact that you will consider calories for some time is already very emotionally complicated. Start with a simple if it is not possible to create a menu with a specialist. Keep your balance in carbohydrates in 70% complex and 30% fast. Protein at a speed of 1–1, 5 g per kilogram of your weight (depending on the volume of your training) and the minimum amount. But don't abuse with fat -free products, you also need fats! 5% cottage cheese is ideal in the fat content.
Change the ratio of proteins, fats and carbohydrates in different formulas and observe them if you can endure a deficiency of 200 kcal better and if you lose weight.
Another question about nutrition
Is it possible to eat after six? There is no difference at what time of day you will eat. The recommendation does not take place after 6 on the fact that in this case you miss a meal that automatically lowers your diet by 25 to 30%and thus forms a calorie deficit -and you begin to lose weight. If you have already formed a deficit, you can eat for you at a favorable time.
It is not recommended to eat two hours before going to bed, as this has a negative impact on the restoration process. Well, generally slow metabolic processes after 4: 00 p. m. in one person, therefore the support of the opinion that you cannot eat after six. But they get slower - that doesn't mean that they stop, only the work becomes slower. This is an average temperature in the hospital, because when your main activity and your training fall in the afternoon, your metabolism will probably work differently. I managed to throw 16 kg in 5 months and eat every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!
Choose training
After you have set food, you should deal with the training: which program you choose, which load, what exercises and generally a kind of fitness. There are many options, you can start from interests. But sure you wonder why so many people go into the hall for years and are still far from the ideal or why there are so many obese people on the marathon races.
The choice of sport and activity should be associated with your goals. When we talk about creating a beautiful body and losing life, the activity should be 70–80% associated with training that aims at the growth of muscle mass.
Power against cardio
Why is the priority for power exercises granted? But because only muscle mass can grow with them, which is so necessary for a beautiful body. On the contrary, cardio 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, which leads to breakdowns in diet and solves terrible complaints when we are in short supply. Cardio also leads to sharp jumps in cortisol, which has a negative impact on the loss of weight.
But people are used to comparing the calorie costs in the forehead in the cardio and current regime without taking into account the essence of what we need from training. Despite the fact that calorie consumption during cardio training can be twice as strong, it is in force longer. Calories are spent within a day after strength training. And above all, Cardio has nothing to do with the growth of muscle mass, which is so necessary.
Why do you need a trainer?
If you listen to phrases such as "5 best exercises" or "training all over the body", etc. , this is only an abstraction and allegory that help to describe one of the tools of one of the training. And to create a beautiful body for many years, we have to mainly through the training program. Strength training and the progression of the scales as well as various exercises for the same muscle group must include with different inclination and different stresses for different muscle groups based on the characteristics of the figure and the development of different functional skills. To do this, I recommend finding a professional trainer who is deeply immersed, has experience with similar tasks and helps you to avoid injuries from independent classes with improper equipment. Well, if your trainer is a charismatic specialist who not only works competently with your body, but also provides the desired psychological support and motivation, then 90% of the success of your transformation.
Please note that if he prepares for competitions, a professional athlete definitely has a trainer, even if this athlete can prepare other people for competitions. This is so because it is very difficult to train yourself for a professional. We regret ourselves and do not conclude the necessary couple of repetitions that give the long -awaited effect. If you are not connected to sports, it is very difficult to create a program and set the equipment, the examples of many people who regularly work in the hall and have not yet achieved average results to create the desired figure.
Important points that often ignore
This is a dream. It is written a lot and said about it. I will only say: If you don't get enough sleep, the impact of your efforts in training is almost doubled and disorders in the diet are necessarily pursued. Our muscle fibers are restored in a dream, and if there was little time for sleep, the muscles did not recover and therefore do not grow. And we found that the presence of muscles in the body is the key to a beautiful figure.
The pace of weight loss
The optimal weight loss is 1, 5-3 kg per month. Of course, this is about pure fat. You have to understand that the loss of 2 kg per month is very good, even though tanks lost 7 kg per month - and this is a bad result. It means worse here! Why do I concentrate on it? Because you should have an appropriate perception of this process. After our customer, she did not want to extend the weight loss program after a month of intensive training and normalization of nutrition, and I asked her: "What's going on? " She replied: "I only lost 5 kg from her training, that's so little. " Only! "Only! Imagine the woman threw 5 kg in a month and if it will be 60 kg in one year! Few?
I ask you to be careful and think about the long -term result! Take out for two years to create the perfect figure and you can achieve breathtaking results during this period. You can lose 2-3 clothing variables in the first six months, but the rest of the time takes time to create proportions and relief.
And hormones?
If you know about hormonal problems, go to a nutritional specialist who restores the hormonal background. As a result, weight loss is a side effect. After that, you can compensate for your diet independently.
What if you have to take off quickly by a trip to the sea?
To understand whether you do this or not, you will find a table of visualization of two strategies here. Compare and decide whether this trip is worth another hormonal increase for your body and then return a few additional kilos.
If you are still standing, the advice is normal: a great lack and a lot of training. Cardio training helps best from loads. An excellent and effective result is given by HIIT training and EMS training with a program using the same highly intensive method.