A year ago, as I did not flood again after the next weight loss to the sea. All this time I as my favorite food after 18: 00 and sometimes after 23: 00, as a lot. But I don't get more fat as before!
My clients, whom I was able 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 per month), they are happy to have received a real vaccination for endless advertising about a quick result for life!
If you are sitting on the next diet now, make a sandwich more and go back to read this article! We'll talk about losing weight once and for a lifetime.
Due to what we are losing weight
For starters, let's find out how the weight loss process occurs? Therefore, to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you receive. 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 to lose weight: out of training (its 10. 000 favorite steps).
Disability options
That is, you can cut food to the needed deficit and start losing weight without going to the salon. Or you can eat chocolate and exercise more than eaten. In both cases you will lose weight.
And what exactly will lose your waist, waist or buttocks, 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 huge shortage of calories, cutting their foods, for example, family members 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.
But a large deficit is mainly a violation of the hormonal background and a great risk of damage.
In a long -term weight loss strategy, calorie deficiency should be small - 200, a maximum of 400 kcal per day. Never diminish the daily calorie rate for a value of less than 1500! This is the lowest threshold of a healthy standard for a woman over 16.
With a small shortage of calories and proper work in the salon, you start to lose weight precisely due to subcutaneous fat. The ideal weight loss formula is 3 weeks of deficiency and then 3 weeks of retention. That is, 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 it! This is important. He threw away a few 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 holding, as there will be breaks that demotivate you to do this important thing that will definitely lead your life 180 degrees.
How to calculate your standard?
Each one has individual. And when it comes to a scarcity of 200 kcal, it is important not to make a mistake with the norm. In this sense, nutrition experts have formulas based on their measurements. But if there is no way to pass such tests, the easiest way to hear your body is by observation. Try for several days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g butter and vegetable oil in half) and look at weight changes and also count the amount of food. It is very difficult to eat too much with a grocery basket if you do not add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1-2 weeks and observing the weight that is unlikely to change to worse, you will calculate the right amount. This data will be precisely your body, which is very important.
So, from this standard, you will take 200 to 400 kcal to create a deficit. Also, 200 is better than 300 or 400!
What is it?
All informative chaos is about to eat it, 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 or more hours, educate children, deal with other important issues, simply no time and opportunity to lead this lifestyle. Loading a container with food with you is fresh, ordering ready -made foods -made with a normal number of calories, proteins, fats and carbohydrates is very convenient. But the most important thing about weight loss is that you are not tired of these containers in a few weeks and would not abandon an important venture. If you are used to talking to colleagues at lunchtime at your favorite dining room, don't 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 should feel comfortable. You should not feel outstanding, pressing the lentils in the kitchen, when everyone makes a lunch -friendly company.
Squirrels, fats, carbohydrates
The formula of proteins, fats and carbohydrates also has its own. Someone comfortably realizes 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 carbohydrates on my diet! Yes, every day noodles and porridge-minus 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you need to try the menu until you get the perfect formula. Anyway, you will lose weight with a scarcity of kcal, but a balanced diet will help you start the necessary processes. Sometimes carbohydrate cutting towards the protein violates your appetite and you want a lot of chocolate. The main principle that needs to be remembered: in each of its food intake, there should be proteins, fats and carbohydrates. And the objective should be the formation of the right 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 required. If you are a relatively healthy person, you can balance the diet independently. Do not complicate this process by yourself, otherwise you will give up without achieving the result! The fact that you consider it for some time calorie is already very complicated emotionally. Start with a simple, if it is not possible to make a menu with a specialist. Keep carbohydrate balance in 70% complex and 30% quickly. Protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your training) and fat to the minimum amount. But do not abuse with fat -free products, you also need fat! 5% Cottage cheese is excellent in fat.
Change the proportion of proteins, fats and carbohydrates in different formulas and observe you when you support a 200 kcal deficiency and when you lose weight.
Another question about nutrition
Is it possible to eat after six? There is no difference in what time of day you will eat. The recommendation is not after 6 is due to the fact that in this case you lose a meal, which automatically reduces your diet by 25 to 30%, thus forming a calorie deficit -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 bed, as this adversely affects the recovery process. Well, in general, metabolic processes after 16: 00 in one person diminish, hence the support of the opinion that you can't eat after six. But they slow down - that doesn't mean they stop, only work is slower. This is such a medium temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism is likely to work differently. I was able to play 16 kg in 5 months, eating every night at 22: 00 - 23: 00, despite the metabolism!
Choosing training
Therefore, after establishing food, you should deal with training: which program to choose, what load, what exercise, and usually a type of fitness. There are many options, you can start with interests. But surely you are wondering why so many people go to the salon for years and are still far from ideal or why there are so many obese people in marathon races.
The choice of sport and activity must be associated with your goals. If we are talking about creating a beautiful body and losing weight for a lifetime, the activity should be 70 to 80% associated with training for muscle mass growth.
Cardio power
Why is the priority given to strength exercises? But because only with them can we cultivate muscle mass, which is so necessary for a beautiful body. Cardio, on the contrary, burns with fat and muscles. And they have many against -indications and negative influences in the weight loss process. I really want to eat from cardio, which leads to breaks in the diet and provides terrible discomfort if we are scarce. Cardio also leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are used to comparing calorie costs on cardio and energy regime, not taking into account the essence of what we need training. Although the consumption of calories during cardioto training is double, it is longer in force, calories are spent within one 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 hear phrases like "5 best buttock exercises" or "body training", etc. - This is just an abstraction and 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 of all about the training program. It needs to include strength training, scales progression and various exercises for the same different muscle group and different loads in various 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 topic, has experience in working with similar tasks, and will help avoid independent lesson injuries with inadequate equipment. Well, if your coach is a charismatic expert who can not only work with competence with his body, but also give the desired psychological support and motivation, then this is 90% of success in the process of its transformation.
Note that when a professional athlete is preparing for 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 even for a professional. We regret ourselves and do not end the necessary pair of repetitions that will give the much awaited effect. Well, if you are not related to sports, it is very difficult to create a program and define the equipment that examples of many people who are regularly involved in the salon 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 is written and said about it. I just say: If you don't sleep enough, the effect of your training efforts is almost doubled and dietary interruptions are necessarily followed. Our muscle fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not grow. And we found that the presence of muscles in the body is the key to a beautiful figure.
The rhythm of weight loss
The ideal weight loss is 1, 5-3 kg per month. Of course this is about pure fat. You should understand that losing 2 kg a month is very good, although Tank's girlfriend lost 7 kg a month - and that's a bad result. It means worse here! Why am I focusing on that? Because you must have an appropriate perception of this process. After our client, after a month of intense nutrition training and standardization, she didn't want to extend the weight loss program and asked her, "What's the problem? " She replied, "I lost only 5 kg of her training, this is so small. "Imagine that the woman played 5 kg in a month and if in a year it will be 60 kg! Some?
I beg, be prudent and think of the long term outcome! Remove for the creation of the perfect figure for two years and during this time you can get impressive results. You can decrease 2-3 clothing sizes in the first six months, but the rest of the time will take to create proportions and relief.
And hormones?
If you know about 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 balance your diet independently.
What if you need to lose weight quickly over a sea trip?
To understand whether or not you will do this, here is a visualization table of two strategies. Compare and decide if this trip is worth another hormonal increase to your body and then returning a few extra pounds.
If you are still standing, the advice is common: a great scarcity and a lot of training. Cardio training will help the best of cargo. The excellent and most effective result is given by HIIT training as well as EMS training with a program according to the same high intensity method.