For a year, since I have not flooded again after the next weight loss in the sea. All this time as my favorite food after 18: 00 and, sometimes, after 23: 00, at most. But I'm not fat as before!
My clients, whom I managed to achieve, stopped sitting in diets and jumped on Cardio's training one week before the holidays, and chose the right weight loss strategy. They are no longer upset because they are losing weight slowly (2 kg per month), they are happy to have received a vaccination of truth for endless advertising about a quick result for life!
If you are sitting in the next diet, get another sandwich and read this article again! We will talk about losing weight once and for life.
Due to what we are losing weight
To start, let's discover how the process of losing weight occurs. So, to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. It can form a calorie deficit in two ways: food and training. There is another third that complements food and physical state and is not a separate option to lose weight: activity outside training (its 10, 000 favorite steps).
Deficiency options
That is, you can cut food to the required deficit and start losing weight, without going to the hall. Or you can eat chocolate and exercise in the hallway more than eaten. In both cases, you will lose weight.
And what the waist, waist or buttocks will lose exactly, it is unknown. The result is not predictable. In both cases. But what to do after losing weight to maintain the result? Unfortunately, this is not written in recommendations on any diet.
Calorie deficiency
Let's start with food. Any Internet diet is a great shortage of calories, cutting foods, for example, family from 2300 to 2500 to 1000 kcal per day. The food itself is unimportant. The meaning of any diet is to create a maximum deficit. Consequently, the higher the deficit, the faster the weight loss process is.
But a great deficit is mainly a violation of the hormonal background and a great risk of breakdowns.
In a long -term weight loss strategy, calorie deficiency must be small: 200, a maximum of 400 kcal per day. Never reduce the daily calorie rate at a value of less than 1500! This is the lower threshold of a healthy norm for a woman over 16 years.
With a slight scarcity of calories and proper work in the hall, it begins to lose weight accurately due to subcutaneous fat. The optimal loss weight formula is 3 weeks of deficiency, then 3 weeks of retention. That is, the first 3 weeks that have 200 - 400 kcal less than its daily norm, then eat a daily rule for 3 weeks. But don't exceed her! This is important. Discarded a couple of kg. Then a new circle: deficit - retention. And so on until you find the desired numbers. I do not recommend sitting in a shortage without retaining, since there will be breakdown that demotivates him to make this important that he will definitely give his life at 180 degrees.
How to calculate your standard?
Each one has it individual. And when it comes to a shortage of 200 kcal, it is important not to make a mistake with the norm. In this sense, nutrition specialists have formulas based on their measures. But if there is no way to undergo such tests, then the easiest way to listen to your body is by observation. Try for several days eating 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe changes in weight, and also count the amount of food. It is very difficult to eat excessively with a supermarket basket if it does not add sugar and a delicious sauce or start frying. Having considered the daily calorie rate for 1-2 weeks and observe the weight that is unlikely to change for worse, it will calculate the correct amount. These data will be precisely your body, which is very important.
Then, from this standard, it will eliminate 200 to 400 kcal to create a deficit. In addition, 200 is better than 300 or 400!
What is there?
All informative chaos about to eat this, to lose weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, educate children, deal with other important issues, there are simply no time and opportunity to lead that lifestyle. Taking a container with food with you is fresh, ordering prepared foods with a normal amount of calories, proteins, fats and carbohydrates is very convenient. But the most important thing in losing weight is that he is not tired of these containers in a couple of weeks and would not abandon an important company. If you are accustomed to chatting with colleagues at lunchtime in your favorite dining room, do not deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss: it must be comfortable. He should not feel like a outcast, pressing the kitchen lentils, when everyone goes to a friendly lunch company.
Squirrels, fats, carbohydrates
The formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fat and an increase in protein in food and begins to lose weight. I was melting before 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 single formula at the table, you must experiment with the menu until you choose the perfect formula. In any case, it will lose weight with a shortage of Kcal, but a balanced diet will help begin the necessary processes. Sometimes, the carbohydrate cut in the direction of the protein violates your appetite and you want chocolate enormously. The main principle to be remembered: in each of its food intake, there must be proteins, fats and carbohydrates. And the objective must be the formation of correct eating habits.
The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, the help of a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process for yourself, otherwise you will resign, without having achieved the result! The fact that he will consider Calorie for some time is already very emotionally complicated. Start with a simple one if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% fast. Protein at a speed of 1–1. 5 g per kilogram of its weight (varies according to the volume of your training) and the fats of the minimum amount. But do not abuse fat -free products, you also need fat! 5% cottage cheese is excellent in fat content.
Change the ratio of proteins, fats and carbohydrates in different formulas and observe it when it is better to support a deficiency of 200 kcal and when you lose weight.
Another question about nutrition
Is it possible to eat after six? There is no difference at what time you will eat. The recommendation is not after 6 is due to the fact that in this case a meal is lost, which automatically reduces its diet by 25-30%, thus forming a calorie deficit and begins to lose weight. If you have already formed a deficit, you can eat at a convenient time for you.
It is not recommended to eat two hours before bedtime, since this negatively affects the recovery process. Well, in general, metabolic processes after 16: 00 in a person decrease speed, hence the support of the opinion that you cannot eat after six. But they decrease speed, this does not mean that they stop, only work becomes slower. This is such an average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently. I managed to launch 16 kg in 5 months, eating every night at 22: 00 to 23: 00, despite metabolism!
Choose training
Then, after having established food, you must deal with training: what program you choose, what loads, what exercises and, in general, a type of physical state. There are many options, you can start from interest. But surely he wonders why so many people go to the hall for years and are still far from the ideal or why there are so many obese people in marathon races.
The choice of sport and activity must be associated with its objectives. If we are talking about creating a beautiful body and losing weight for life, then the activity must be 70-80% associated with training aimed at the growth of muscle mass.
Power against cardio
Why is the priority to force exercises? But because only with them we can grow muscle mass, which is so necessary for a beautiful body. The cardio, on the contrary, burns with fat and muscles. And have many contraindications and negative influences in the process of losing weight. I really want to eat from Cardio, which leads to damage in the diet and offers terrible discomfort if we are scarce. Cardio also leads to acute jumps in cortisol, which negatively affects the process of losing weight.
But people are accustomed to comparing the costs of calories on the forehead in the cardio and energy regime, without taking into account the essence of what we need training. Although calorie consumption during cardiovascular training can be double, it is longer in force, calories are spent within a day after strength training. And most importantly, cardio has nothing to do with the growth of muscle mass, which is so necessary.
Why do you need a coach?
When you listen to phrases such as "5 best buttock exercises" or "training throughout the body", etc. , this is just an abstraction and an allegory that help describe one of the tools of one of the training. And to create a beautiful body for many years, we must first we must above all about the training program. It must include strength training and the progression of the scales, and several exercises for the same muscular group with a different inclination, and different loads in several muscle groups due to the characteristics of the figure and the development of various functional skills. To do this, I recommend finding a professional coach who is deeply immersed in the subject, has experience working with similar tasks and will help him avoid injuries of independent classes with inappropriate teams. Well, if your coach is a charismatic specialist who can not only work with his body competently, but also to give the desired psychological support and motivation, then this is 90% of success in the process of its transformation.
Keep in mind that when a professional athlete is preparing for competitions, he definitely has a coach, even if this athlete can calmly prepare other people for competitions. This is so, because it is very difficult to train even for a professional. We regret ourselves and do not end the pair of necessary repetitions that will give you the expected effect. Well, if it is not related to sports, then it is very difficult to make a program and establish the team that examples of many people who regularly participate in the living room on their own and have not yet achieved any average result to create the desired figure.
Important points that often ignore
This is a dream. Much is written and said about this. I will only say: if you do not sleep enough, then the effect of their efforts on training almost doubles and diet interruptions are necessarily followed. Our muscle fibers are restored in a dream, and if there was little time to sleep, then the muscles did not recover and, therefore, did not grow. And we discover that the presence of muscles in the body is the key to a beautiful figure.
The rhythm of weight loss
The optimal weight loss is 1. 5-3 kg per month. This, of course, is pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend lost 7 kg per month, and this is a bad result. It means worse here! Why am I focusing on this? Because you must have an adequate perception of this process. After our client, after a month of intense training and normalization of nutrition, I did not want to extend the weight loss program, and I asked: "What happens? " She replied: "I lost only 5 kg of your training, this is so small. " Just! I only imagine that the woman threw 5 kg in a month, and if in a year, it will be 60 kg! Few?
I beg you, be prudent and think about the long -term result! Remove for the creation of the perfect figure for two years, and during this period you can achieve impressive results. It can decrease in 2-3 clothing sizes in the first six months, but the rest of the time will be needed to create proportions and relief.
And hormones?
If you know the hormonal problems, go to a nutrition specialist who will restore the hormonal background. And, as a result, weight loss will be a side effect. After that, you can independently balance your diet.
What if you need to lose weight quickly on a sea trip?
To understand whether it will do this or not, here is a two -strategic display table. Compare and decide if this trip is worth another hormonal increase for your body and then returns an additional pair of kilos.
If it continues, then the Council is ordinary: a great shortage and a lot of training. Cardiovascular training will better help loads. Hiit Training, as well as EMS's training, gave a more effective result, as well as EMS training with a program according to the same high intensity method.