It's been a year since I didn't flood again after the next weight loss. I eat my favorite foods all the time after 6: 00 and sometimes after 23: 00. But I won't be fat anymore!
For my clients, who succeeded, I stopped my diet and jumped a week before the holiday cardio workout and chose the right weight loss strategy. They no longer bother to lose weight slowly (2 kg a month), they are happy to have the extinguishing of truth from endless advertising about the quick result of life!
If you are sitting on the next diet now, go for a sandwich and return to read this article! We talk about weight loss once and to life.
Thanks to lose weight
Initially, do we find out how the weight loss process is done? So we need to develop a calorie deficiency for weight loss. That is, you have to spend more calories than you get. There are two ways to form calories: food and workout. There is another third that complements foods and fitness and is not a separate option for losing weight: outside workout activity (your favorite 10, 000 steps).
Deficiency opportunities
That is, you can cut food to the necessary shortage and start weight loss while not going to the room. Or eat chocolate and train in the room as eat. In both cases, you lose weight.
And what loses exactly the waist, waist or buttocks is unknown. The result is not predictable. In both cases. But what do you need to do after losing weight to maintain the result? Unfortunately, this is not written by the recommendations on diet.
Calorie deficiency
Let's start with the food. The internet diet is a huge calorie shortage and cuts food from foods from 2300-2500-1000 kcal daily. The food itself is little important to them. The meaning of any diet is to create a maximum deficiency. Accordingly, the greater the shortage, the faster the weight loss.
But the big shortage is primarily a major risk of hormonal background and demolition.
In the long -term weight loss strategy, calorie deficiency should be small - 200 up to 400 kcal per day. Never reduce your daily calorie to less than 1500 values! This is the lower threshold of a healthy norm for a woman under 16 years of age.
With a slight lack of calories and proper work, you start to lose weight in the corridor precisely due to subcutaneous fats. The optimum weight loss formula is a 3 -week deficiency and then withholding 3 weeks. That is, the first 3 weeks are 200-400 kcc less than your daily norm, then eat daily norms for 3 weeks. But don't go over him! This is important. He threw a few kg. Then a new circle: deficiency - retention. And so on, until you find the numbers you want. I do not recommend that you sit without hold, as there will be demotivals that will demotivate you to do this important thing that definitely turns your life 180 degrees.
How to calculate your norm?
Each has individual. And when it comes to 200 kcal shortages, it is important not to make a mistake about the norm. In this regard, nutritionists have formulas based on measurements. But if there is no way to test this, the easiest way to listen to your body is observation. Try to eat for a few days three times a day with clean foods (half of cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil) and observe the weight changes and count the amount of food. It is very difficult to overcome such a food basket if you do not add sugar and delicious sauce or start baking. After taking into account your daily calorie content for 1-2 weeks and watching the weight, which is unlikely to change to the worse, calculates the right amount. These data will be exactly your body, which is very important.
Then 200-400 kcal will take the shortage from this norm. In fact, 200 better than 300 or 400!
What do you have?
All information chaos that eat this is to lose weight is nothing more than information for people who have a lot of free time to go around and look for chia seeds for lunch. For ordinary people who work for at least eight hours, they raise children, deal with other important issues, and there is simply no time and opportunity to conduct such a lifestyle. It is very comfortable to carry a container with the food. But the most important thing about weight loss is that within a few weeks, they are not tired of these containers and would not leave an important business. If you are used to talking to colleagues at lunch at your favorite dining room, do not deny yourself! Now you can find everything everywhere. The most important thing is to choose! Remember that the most important principle of effective weight loss - should be comfortable. You should not feel like a excluded and press the lenses in the kitchen when everyone goes to lunch with a friendly company.
Squirrels, fats, carbohydrates
The formula of proteins, fats and carbohydrates is also their own. Someone comfortably senses fat decrease and protein growth in the food and begins to lose weight. I melted in front of my eyes as I increased carbohydrates in my diet! Yes, every day of pasta and oatmeal minus 16 kg of pure fat! This issue is individual, you can't find a single formula in the table, you need to experiment with the menu until you take the perfect formula. In any case, it will lose weight with the lack of KCAL, but a balanced diet will help you start the necessary processes. Occasionally cutting carbohydrates in the direction of protein violates your appetite and wants to wildly chocolate. The main principle that needs to be remembered: all food intake must be proteins, fats and carbohydrates. And the goal should be the formation of appropriate eating habits.
The nutrients themselves are very important for restoring the hormone background. Persons with hormonal disorders require the help of a nutritionist. If you are a relatively healthy person, you can balance your diet on your own. Do not complicate this process for yourself, otherwise you will quit without reaching the result! The fact that you take calories for a while is very emotionally complicated. Start with a simple one if you can't make a menu with a specialist. Keep the balance in carbohydrates 70% complex and 30% fast. The protein weight is 1 to 1, 5 g / kilograms (depending on the volume of the workout) and the fats in the minimum amount. But don't abuse fat -free products, you still need fat! The 5% curd is excellent fat.
Change the ratio of proteins, fats and carbohydrates in different formulas and observe if you better endure the 200 kcal deficiency and lose weight.
Another question about nutrition
Can you eat after six? There is no difference when to eat at the time of the day. The recommendation is not after 6, the fact that in this case is missing a meal that automatically reduces your diet by 25-30%, thereby forming calories and starts to lose weight. If you have already developed a shortage, you can eat comfortable time.
It is not recommended to eat two hours before bedtime as this adversely affects the recovery process. Well, usually one person slows down after 16: 00 metabolism, so it is a support that you can't eat after six. But they slow down - that doesn't mean they stop, just work goes slower. This is such an average temperature in the hospital, because if the main activity and workout fall in the afternoon, your metabolism is likely to work differently. I managed to throw 16 kg in 5 months, eat every night at 10: 00 and 23, despite the metabolism!
To select training
So, after creating food, you have to deal with training: which program you choose, what load, what exercises and usually a fitness. There are many options, from interest. But he is sure to think about why so many people go into the room for years and are still far from the ideal, or why there are so many obese people in the marathon race.
The choice of sport and activity must be associated with its goals. When it comes to creating a beautiful body and a lifelong weight loss, activity should be 70-80% for training to increase muscle mass.
Power against cardio
Why is the priority given to power exercises? But since we can only grow muscle mass with them, which is so necessary for a beautiful body. On the contrary, the cardio burns with fat and muscles. And they have many contraindications and negative impact on the weight loss process. I really want to eat from Cardio, which leads to the breakdown of the diet and causes terrible discomfort when we are incomplete. Cardio also leads to sharp jumps in cortisol, which negatively affects the weight loss process.
However, people are used to comparing the cost of calorie on the forehead in the cardio and power systems, not taking into account the essence of what we need from training. Despite the fact that calorie intake can be twice as much during cardio workout, it is in force longer, calories are spent one day after a force. And most importantly, Cardio has nothing to do with increasing muscle mass, which is so necessary.
Why do you need a coach
When you hear phrases such as "5 Best Bottom Movement" or "Workout for the whole body" and so on. - It's just an abstraction and allegory that helps you describe one of the tools of one of the workouts. And in order to create a beautiful body for years, we must first have the training program. You should include strength training and balance progress, as well as different exercises for the same muscle group, with different tensions, and different loads of different muscle groups due to the characteristics of the figure and the development of different functional skills. To do this, I suggest that you look for a professional coach who is deeply immersed in the subject, has experience in cooperation with similar tasks, and helps to avoid injuries to independent classes with inadequate equipment. Well, if your coach is a charismatic professional who can not only work with her body, but also provides the desired psychological support and motivation, this is 90% of the transformation process.
Please note that when a professional athlete is preparing for competitions, he has a definite coach, even if this athlete can prepare other people for the competitions himself. This is because it is very difficult to train even for a professional. We regret ourselves and do not complete the necessary repetitions that give the long life. Well, if you are not related to sports, it is very difficult to create a program and set equipment that are examples of many people who regularly participate in the room and have not yet achieved average results to create the desired number.
Important points that often ignore
It's a dream. They write a lot and talk about it. I will only say that if you do not get enough sleep, your workout efforts will be almost doubled and your diet is necessarily followed. Our muscle fibers are restored in a dream, and if there was little time to sleep, the muscles did not heal and therefore did not grow. And we realized that the presence of muscles in the body is the key to a beautiful figure.
The rate of weight loss
Optimal weight loss per month is 1, 5-3 kg. Of course, this is about pure fat. You have to understand that 2 kg of a month is very good, though Tank's girlfriend lost 7 kg a month - and that's a bad result. That means worse here! Why do I focus on this? Because you have to take this process properly. After our client, after a month of intensive training and nutrition normalization, he did not want to expand the weight loss program and asked him, "What's the matter? " He replied, "I only lost 5 kg of your workout, so little. "Imagine that the woman threw 5 kg in a month and if 60 kg in one year! Few?
I beg, be careful and think about the long -term result! Remove the perfect figure for two years and can achieve impressive results during this period. In the first six months, it can reduce 2-3-sized clothing, but keep the rest of the time to create proportions and relief.
And the hormones?
If you know about hormonal problems, go to a nutritionist who restores the hormonal background. And as a result, weight loss will be a side effect. You can then balance your diet independently.
And if you have to lose weight quickly?
In order to understand whether you do this or not, there is a table for displaying the two strategies. Compare and decide whether this trip is worth another hormonal surge to your body and then returns some extra pounds.
If you are still standing, the advice is normal: big shortage and lots of workouts. Cardio training helps best from the loads. Excellent and most effective results are provided by HIIT training and EMS training with a program, according to the same high intensity method.