For one year, as I did not flood again after the next weight loss in the sea. All this time I eat my favorite food after 18: 00, and sometimes after 23: 00 I eat a lot. But no longer fat as before!
My customers, which I managed to get, stopped sitting on diets and jumping on cardio workouts a week before the vacation and chose the right weight loss strategy. They are no longer upset that they are slowly weakening (2 kg per month), they are happy that they have received a vaccination of truth from endless advertising for a quick result for life!
If you are now sitting on the next diet, then go to make a savage and come back to read this article! We will talk about weight loss once and for life.
For starters, let's understand how the weight loss process happens? So, in order to lose weight, we must form a deficiency of calories. That is, you have to spend more calories than you get. You can form a calorie deficiency in two ways: food and workouts. There are 3 more to complement food and fitness and is not a separate weight loss option: activity outside of workouts (your favorite 10, 000 steps).
That is, you can reduce the food to the required deficit and begin to lose weight while not going to the hall. Or you can eat chocolate and train in the hall more than eat. In both cases you will lose weight.
And what will accurately lose the waist, waist or ass is unknown. The result is not predictable. In both cases. But what should I do after weight loss to maintain the result? Unfortunately, this is not written in the recommendations for each diet.
Let's start with food. Each internet diet is a huge deficiency of calories, cutting food from your familiar 2300 - 2500 to 1000 kcal per day. The food itself in them is a little important. The importance of each diet is to create a maximum deficit. Accordingly, the greater the deficit, the faster the weight loss process.
But a major deficiency is a major disorder of hormonal origin and a high risk of crashes.
In a long -term weight loss strategy, the calorie deficit should be small - 200, a maximum of 400 kcal per day. Never reduce the daily calorie rate to a smaller one than 1500! This is the slower threshold of a healthy norm for a woman over 16 years old.
With a slight calorie deficiency and proper work in the hall, you begin to lose weight precisely because of the subcutaneous fat. The optimal weight loss formula is 3 weeks per deficiency, then 3 weeks of detention. That is, the first 3 weeks have 200 - 400 kcal less than your daily rate, and then eat a daily rate for 3 weeks. But don't exceed it! This is important. Throw several kg. Then a new circle: deficit - detention. And so on until you find the desired numbers. I do not recommend sitting on a shortage without behaving, as there will be crashes to demotivate you to do this important thing that will definitely turn your life 180 degrees.
Everyone has an individual. And when it comes to a shortage of 200 kcal, it is important not to make a mistake with the norm. In this regard, nutritionists have formulas based on your measurements. But if there is no way to undergo such testing, then the easiest way to listen to your body is by observation. Try a few days to eat 3 times a day with clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil half) and observe changes in weight and also count the amount of food. It is very difficult to overeat with such a grocery basket if you do not add sugar and delicious sauce or start frying. After considering the daily calorie rate for 1-2 weeks and watching the weight, which is unlikely to change for the worse, you will calculate the right amount. These data will be your body, which is very important.
Then you will take 200 - 400 kcal to create a deficit from this rule. In addition, 200 is better than 300 or 400!
All the information chaos to eat this, to lose weight, is nothing more than information about people who have a lot of free time running around and looking for chia seeds for lunch. For ordinary people who work for 8 or more hours, they teach children, deal with other important issues, there is simply no time and the opportunity to lead this way of life. Wearing a food container with you is cool, ordering ready -made foods with normal calories, proteins, fats and carbohydrates is very comfortable. But the most important thing in the question of weight loss is that you have not been tired of these containers in a few weeks and you would not abandon an important endeavor. If you are used to talking to colleagues at lunch at your favorite dining room, do not give up that pleasure! You can now find everything everywhere. The main thing is to choose! Remember that the most important principle of effective weight loss - you should be comfortable. You should not feel kicked out, pressing the lens in the kitchen when everyone goes a friendly lunch company.
The formula of proteins, fats and carbohydrates also has its own. Someone conveniently perceives a reduction in fat and increased protein in the food and begins to weaken. I melted before my eyes as I increased the carbohydrates in my diet! Yes, every day pasta and porridge-minus 16 kg of clean fat! This question is individual, you will not find any formula in the table, you should 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 necessary processes. Sometimes cutting carbohydrates in the direction of protein disrupts your appetite and you want chocolate wild. The basic principle to be remembered: in each food intake there should be proteins, fats and carbohydrates. And the goal should be to form the right eating habits.
The nutrients themselves are very important for the restoration of hormonal origin. A person with hormonal disorders requires the help of a specialist in nutrition. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process for yourself, otherwise you will give up without achieving the result! The fact you will think for a while, the calorie is already very emotionally complicated. Start with a simple one if it is not possible to make a specialist menu. Keep the carbohydrate balance at 70% complex and 30% quickly. Protein at 1-1, 5 g per kilogram of your weight (varies depending on the volume of your training) and fat 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 watch you when you are better able to withstand a deficit of 200 kcal and when you lose weight.
Is it possible to eat after six? There is no difference on what time of the day you will eat. The recommendation is not after 6 due to the fact that in this case you miss a meal, which automatically reduces your diet by 25-30%, thus forming a calorie deficiency -and you start 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 as this adversely affects the recovery process. Well, in general, metabolic processes after 16: 00 in a person slow down, hence the support of the opinion you cannot eat after six. But they slow down - that doesn't mean they stop, just the work goes more slowly. This is such a medium temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently. I managed to throw 16 kg in 5 months, eating every night at 22: 00 - 23: 00, despite metabolism!
So, once you have established food, you have to deal with the workouts: which program to choose, what load, what exercises and generally a type of fitness. There are many options, you can start with interests. But you are certainly wondering why so many people have been going to the hall for years and are still far from the ideal or why there are so many obese people in marathon racing.
The choice of sports and activity must be related to your goals. If we are talking about creating a beautiful body and weight loss for life, then the activity should be 70-80%associated with exercise aimed at growth of muscle mass.
Why is priority given to power exercises? But because only with them can we grow muscle mass that is so necessary for a beautiful body. Cardio, on the contrary, burns with fat and muscles. And they have many contraindications and negative effects on the weight loss process. I really want to eat from Cardio, which leads to breakdowns in the diet and deliver horrible discomfort if we have a shortage. Cardio also leads to sharp jumps in cortisol, which has a negative effect on the weight loss process.
But people are used to comparing the cost of calories in the forehead in cardio and power regimens, without taking into account the nature of what we need training. Despite the fact that the consumption of calories during cardio training can be twice as much, it is longer in force, the calories are consumed within a day after a workout of power. And most importantly, cardio has nothing to do with the growth of muscle mass that is so necessary.
When you hear phrases like "5 best ass exercises" or "whole body training", etc. - this is just an abstraction and allegory that helps to describe one of the instruments of one of the training. And in order to create a beautiful body for many years, we must first deal with the training program. It should include strength training and progression of rocks and different exercises for the same muscle group at different slope and different stresses of different muscle groups due to 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 in the subject, has an attempt to work with such tasks and will help you avoid injuries from independent classes with incorrect equipment. Well, if your coach is a charismatic specialist who can not only work with your body competently, but also give the desired psychological support and motivation, then this is 90% of the success in the process of your transformation.
Please note that when a professional athlete prepares for competitions, he definitely has a coach, even if this athlete can safely prepare other people for competitions. This is because it is very difficult to study even to a professional. We are sorry and do not finalize the necessary pair of reps that will give the long -awaited effect. Well, if you are not related to sports, then it is very difficult to make a program and set the equipment that examples of many people who regularly engage in the hall alone and have not yet achieved average results to create the desired figure.
This is a dream. A lot is written and it is said. I will only say: if you do not get enough sleep, then the effect of your efforts in your workouts is almost doubled and interruptions in the diet are definitely observed. Our muscle fibers recover in the dream and if there is a little time to sleep, then the muscles do not recover and therefore do not grow. And we realized that the presence of muscles in the body was the key to the beautiful figure.
The optimum weight loss is 1, 5-3 kg per month. This, of course, is for pure fat. You need to understand that losing 2 kg a month is very good, although the tank girlfriend has lost 7 kg a month - and this is a bad result. That means worse here! Why am I focusing on this? Because you need to have an adequate perception of this process. After our client, after a month of intensive training and normalization of nutrition, she did not want to extend the weight loss program and I asked her, "What is happening? " She replied: "I lost only 5 kg of your training, this is so small. "Just imagine that the woman threw 5 kg a month and if he would be 60 kg in a year! A little?
Please be prudent and think about the long -term result! Remove to create the perfect figure for two years and during this period you can achieve stunning results. You can reduce 2-3 clothing sizes in the first six months, but for the rest of the time it will take to create proportions and relief.
If you know about hormonal problems, then go to a nutrition specialist who will restore hormonal origin. And as a result, weight loss will be a side effect. You can then independently balance your diet.
To find out if you will do this or not, here is a preview table for two strategies. Compare and decide if this trip costs another hormonal jump for your body and then return a few extra pounds.
If you are still standing, then the council is ordinary: a big shortage and a lot of training. Cardio training will help the best of loads. An excellent and most effective result is given by HIIT training as well as EMS training with a high-intensity program.