For a year now, as I am not flooded again after the other weight loss at sea. Throughout this time I eat my favorite food after 6pm and sometimes after 23: 00, eats a lot. But I won't wore as before!
My clients, who I managed to reach, stopped sitting on diets and jumping into cardio training a week before the holidays and chose the right weight loss strategy. They are no longer upset that they are slowly losing weight (2 kg a month), they are happy to receive a vaccination of the truth from endless ads for a quick result for life!
If you are sitting on the next diet now, then go do one more sandwich and go back to read this article! We will talk about losing weight once and about life.
Because of what we are losing weight
To begin with, let's understand how the weight loss process happens? So to lose weight, we need to form a calorie deficit. That is to say, 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 special option for weight loss: out -of -training activity (10, 000 your favorite steps).
Absence options
That is to say, you can cut food in the required deficit and start losing weight while you do not go to the room. Or you can eat chocolate and work in the room more than eating. In both cases, you will lose weight.
And what exactly will lose the waist, waist or buttock is unknown. The result is not predictable. In both cases. But what to do after you have lost weight to maintain the result? Unfortunately, this is not written in the recommendations for each diet.
Calorie
Let's start with food. Any diet from the Internet is a major shortage of calories, cutting from your food, for example, known 2300 - 2500 to 1000 kcal per day. Food itself in them is a little important. The meaning of each diet is to create a maximum deficit. Therefore, the greater the deficit, the faster the process of losing weight.
But a large deficit is mainly a violation of the hormonal background and a major risk of decay.
In a long -term weight loss strategy, calorie deficiency should be small - 200, maximum 400 kcal per day. Never lower the daily calorie level to a value of less than 1500! This is the lower threshold of a healthy rate for a woman over 16.
With a slight lack of calories and proper work in the room, you begin to lose weight precisely because of the 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 rate, then eat a daily rate for 3 weeks. But don't overcome it! This is important. Threw a couple kg. Then a new circle: deficit - holding. And so on until you find the desired numbers. I do not recommend sitting in the absence without keeping it, as there will be breakdowns that demotivate you to do this important thing that will turn your 180 degree life.
How to calculate your rate?
Each has it individual. And when it comes to a 200 kcal deficiency, it is important not to make a mistake with the rate. In this regard, food specialists have formulas based on your measurements. But if there is no way to undergo such testing, then the easiest way to hear your body is observation. Try for a few days to eat 3 times a day with pure food (cereals, meat, fish, eggs, vegetables and 20 g butter and vegetable oil in half) and observe weight changes, and also count the amount of food. It is very difficult to tease such a food basket if it does not add sugar and delicious sauce or start frying. Once you have considered the daily calorie rate for 1-2 weeks and look at the weight that is unlikely to change for worse, you will calculate the right amount. These data will be precisely your body, which is very important.
Then from this rate you will remove 200 - 400 kcal to create a deficit. Moreover, 200 is better than 300 or 400!
What is there?
All the informed chaos to eat this, to lose weight, are nothing more than information about people who have a lot of free time to run around and look for chia seeds for lunch. For ordinary people working for 8 or more hours, they educate children, deal with other important issues, simply there is no time and opportunity to lead such a way of life. Keeping a food container with you is cute, ordering food prepared with a normal number of calories, proteins, fats and carbohydrates is very suitable. But the most important thing in the issue of weight loss is that you are not tired of these containers within two weeks and would not abandon an important enterprise. If you are used to talking to colleagues while lunch in your favorite dining room, do not deny yourself 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 - you have to be comfortable. You should not feel like a expelled, pressing lentils in the kitchen when everyone goes a friendly company for lunch.
Squirrels, fats, carbohydrates
The formula of proteins, fats and carbohydrates also has its own. One easily perceives a decrease in fat and an increase in protein in the food and begins to lose weight. I was melting in front of my eyes when raising carbohydrates in my diet! Yes, every day pasta and porridge-minus 16 kg of pure fat! This question is individual, you will not find a single formula on the table, you have to experiment with the menu until you get the perfect formula. In any case, you will lose weight with a lack of kcal, but a balanced diet will help to begin the necessary processes. Sometimes cutting carbohydrates towards protein violates your appetite and you want chocolate wildly. The main principle to be remembered: in each of your food intake, there must be protein, fats and carbohydrates. And the goal should be to form the right food habits.
Nutrients themselves are very important for restoring the hormonal background. For a person with hormonal disorders, the help of a food specialist is needed. If you are a relatively healthy person, you can independently balance your diet. Do not complicate this process for yourself, otherwise you will give up, without achieving the result! The fact that you will take into account for some time calories is already very emotionally complicated. Start with a simple one if it is not possible to make a menu with a specialist. Keep balance in carbohydrates in 70% complex and 30% fast. Protein at 1-1, 5 g per kilo of your weight (varies depending on the volume of your training) and fats the minimum amount. But don't abuse fat -free products, you need fats too! 5% curd cheese is excellent in fat content.
Change the ratio of proteins, fats and carbohydrates to different formulas and observe you when you endure a 200 kcal deficiency and when you lose weight.
Another question about food
Is it possible to eat after six? There is no difference in which hour of the day to eat. The recommendation is not after 6 is due to the fact that in this case you miss a meal, which automatically cuts your diet by 25-30%, forming a calorie deficit -and start losing weight. If you have already formed a deficit, you can eat at a time appropriate to you.
It is not recommended to eat two hours before bedtime, as this adversely affects the recovery process. Well, in general, the metabolic processes after 4pm of a person slow down, that is, supporting thought that you cannot eat after six. But they slow down - it doesn't mean they stop, only the work goes more slowly. This is such an average hospital temperature, because if your main activity and training falls in the afternoon, your metabolism probably works differently. I managed to throw 16 kg in 5 months, eating every evening at 22: 00 - 23: 00, despite metabolism!
Selection of training
So, once you have created food, you have to deal with training: what program to choose, what load, what exercise and generally a kind of fitness. There are many options, you can start with interests. But you are probably wondering why so many people go to the hall for years and are still far from the ideal or why there are so many stupid people in marathon races.
Choosing sports and activity should be accompanied by your goals. If we are talking about creating a beautiful body and losing weight for life, then the activity should be 70-80% accompanied by training aimed at increasing muscle mass.
Power against cardio
Why is the priority of strength exercises? But because only with them can we grow muscle mass, which is so needed for a beautiful body. Cardio, on the contrary, burns fat and muscles. And they have many contraindications and negative impacts on the process of losing weight. I really want to eat from cardio what leads to the breakdown in the diet and gives terrible embarrassment if we are in short supply. Cardio also leads to sharp jumps in cortisol, which adversely affects the process of weight loss.
But people are accustomed to comparing calorie costs on the forehead in cardio and energy regime, ignoring the essence of what we need from training. Despite the fact that calorie consumption during cardio training can be twice as much, it is longer in force, calories are spent within a day after a training for strength. And most importantly, cardio has nothing to do with increasing muscle mass, which is so necessary.
Why do you need a coach
When listening to phrases such as "5 best buttocks" or "whole body training", etc. - this is just an abstraction and allegory that helps to describe one of the tools of one of the training. And to create a beautiful body for many years, it takes first and foremost for the training program. It should include strength training, and the progress of scales, and different exercises for the same group of muscles under different tendencies, and different loads in different muscle groups due to the features of the figure, and the development of different functional skills. To do this, I recommend finding a professional coach who is deeply immersed in the topic, has the experience to work with similar tasks and will help you avoid damage from independent classes with improper equipment. Well, if your coach is a charismatic specialist who can not only work competently with your body but also give the desired psychological support and motivation, then this is 90% of success in the process of transformation.
Please note that when a professional athlete is preparing for the competitions, he definitely has a coach, even if this athlete himself can calmly prepare other people for competitions. This is so because it is very difficult to train yourself to a professional as well. We repent of ourselves and do not complete the necessary side of repetitions that will give the long effect added. Well, if you are not related to the sport, then it is very difficult to make a program and set the equipment that examples of many people who are regularly included in the room on their own and have not yet achieved any average results to create the desired figure.
Important points that often ignore
This is a dream. Much has been written and said about it. I will only say: If you do not get enough sleep, then the effect of your training effort is almost doubled and the interruptions in the diet are necessarily followed. Our muscle strands have returned to a dream, and if there was little time for sleep, then the muscles did not heal, and therefore did not grow. And we found that the presence of muscle 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 about pure fat. You need to understand that the loss of 2 kg a month is very good, though the tank girlfriend lost 7 kg a month - and this is a bad result. 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 food, she did not want to extend the weight loss program, and I asked, "What is the matter? " She replied, "I lost only 5 kg of your exercise, that's so little. . " Just! Just imagine that the woman threw 5 kg in a month, and if in a year, it will be 60 kg! Little?
Please be careful and think about the long -term result! Get for the creation of the perfect figure for two years, and during this period you can achieve stunning results. You can sit with 2-3 sizes of clothing in the first six months, but the rest of the time will take to create dimensions and relief.
And hormones?
If you know about hormonal problems, then go to a food specialist who will restore hormonal background. And, as a result, weight loss will be a side effect. After that, you can independently balance your diet.
And if you need to lose weight quickly with a ride at sea?
To find out whether you are going to do this or not, here is a visualization chart of the two strategies. Compare and decide if this trip is worth another hormonal growth for your body and then return a couple of extra pounds.
If you still stay, then the tips are common: a big shortage and a lot of training. Cardio training will best help with loads. The excellent and most effective result is given by HIIT training, as well as the EMS training with a program according to the same high -intensity method.