For a year, since I have no longer flooded after the next weight loss towards the sea. Throughout this time I eat my favorite food after 18: 00 and sometimes after 11pm: 00, I eat a lot. But I don't get fat anymore as before!
My customers, who 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 per month), they are happy to have received a vaccination of truth from infinite advertising on a rapid result for life!
If you are sitting on the next diet now, then go to make a more sandwich and go back to read this article! We will talk about losing weight once and for life.
Because of what we are losing weight
To begin with, do we find out how the weight loss process occurs? So, to lose weight, we have to form a caloric deficit. That is, you have to spend more calories than you get. You can form a caloric deficit in two ways: food and training. There is another third that completes food and fitness and it is not a separate option to lose weight: activities outside the training (your 10. 000 favorite steps).
Deficiency options
That is, you can cut the food to the required deficit and start losing weight, without going to the room. Or you can eat chocolate and train in the room more than eaten. In both cases, you will lose weight.
And what will lose exactly life, life or buttocks, is not known. 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 the recommendations on any diet.
Calorie deficiency
Let's start with food. Any diet from the internet is a huge deficiency of calories, cutting the food from your family member 2300 - 2500 to 1000 kcal per day. The food itself in them is a bit important. The meaning of any diet is to create a maximum deficit. As a result, the greater the deficit, the faster is the weight loss process.
But a large deficit is mainly a violation of the hormonal background and a great risk of failures.
In a long -term weight loss strategy, the deficiency of calories should be small - 200, a maximum of 400 kcal per day. Never lower the daily caloric rate to a value of less than 1500! This is the lower threshold of a healthy rule for a woman over the age of 16.
With a slight deficiency of calories and adequate work in the room, you start losing weight precisely because of subcutaneous fat. The optimal formula for weight loss is 3 weeks of deficiency, therefore 3 weeks of retention. That is, the first 3 weeks you have 200 - 400 kcal less than the daily standard, so eat a daily rule for 3 weeks. But don't overcome it! This is important. He threw a couple of kg. So a new circle: deficit - conservation. And so on until you find the desired numbers. I do not recommend you sit down to a deficiency without holding back, since there will be faults that demotivate you to do this important thing that will surely make you transform the life of 180 degrees.
How to calculate your rule?
Everyone 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 regard, nutrition specialists have measures based formulas. But if there is no way to suffer such tests, then the easiest way to listen to your body is observation. Try for several days to eat 3 times a day with clean food (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetables in half) and observe the changes in weight and also count the amount of food. It is very difficult to eat too much with a shopping basket if sugar and delicious sauce is not added or you start frying. Having considered the daily caloric rate for 1-2 weeks and looking at the weight that is unlikely that you change the worse, you will calculate the right quantity. These data will be your body, which is very important.
So from this rule you will remove 200-400 kcal to create a deficit. In addition, 200 is better than 300 or 400!
What is there?
All the information chaos that is 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 normal people who work for 8 or more hours, they educate children, face other important issues, there is simply no time and opportunities to guide such a lifestyle. Bringing a container with food with you is fresh, ordering ready -made food with a normal number of calories, proteins, fats and carbohydrates is very comfortable. But the most important thing in the question of weight loss is that you are not tired of these containers in a couple of weeks and you would not abandon an important company. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny you 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 be at ease. You shouldn't feel like a marginalized, press on lentils in the kitchen, when everyone goes a friendly company for lunch.
Scoiattoli, fat, carbohydrates
The formula of proteins, fats and carbohydrates also has. Someone comfortably perceives a decrease in fat and an increase in proteins in food and begins to lose weight. I was dissolving before my eyes when I increased carbohydrates in my diet! Yes, every day Pasta and Porridge-Men 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you have to experiment with the menu until you collect the perfect formula. In any case, you will lose weight with a kcal deficiency, but a balanced diet will help to start the necessary processes. Sometimes the cut of carbohydrates in the direction of the protein violates the appetite and you want the chocolate wildly. The main principle that must be remembered: in each of your food hires, there should be proteins, fats and carbohydrates. And the goal 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, a specialist in nutrition is needed. If you are a relatively healthy person, you can balance the diet independently. Do not complicate this process for yourself, otherwise you will stop, without having achieved the result! The fact that you will consider calories for some time is already very emotionally complicated. Start with a simple one if it is not possible to create a menu with a specialist. Maintain balance in carbohydrates with 70% and 30% complex fast. Protein at the rhythm of 1-1, 5 g per kilogram of the weight (varies according to the volume of training) and fat the minimum quantity. But don't abuse with fatless products, you also need fat! 5% of cheese cottage is excellent in the fat content.
The relationship between proteins, fats and carbohydrates changes in different formulas and observed when you better endure a shortage of 200 kcal and when you lose weight.
Another question about nutrition
Is it possible to eat after you are? There is no difference at what time of the 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 cuts your 25-30%diet, thus forming a caloric deficit and starts losing weight. If you have already formed a deficit, you can eat at a convenient moment for you.
It is not advisable to eat two hours before bedtime, since this adversely affects the recovery process. Well, in general, metabolic processes after 16: 00 in a person slow down, so the support of the opinion that you cannot eat after six. But they slow down - this does not mean that they stop, only the 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 evening from 22: 00 to 23: 00, despite the metabolism!
Choose training
So, after establishing food, you should face the training: which program to choose, which load, what exercises and generally a type of suitability. There are many options, you can start from interest. But surely you are wondering why so many people go to the room for years and they are still far from the ideal or because there are so many obese people on the races of the marathon.
The choice of sport and activity should be associated with your goals. If we are talking about creating a beautiful body and losing weight for life, then the activity should be 70-80% associated with training aimed at growth in muscle mass.
Power against cardio
Why is the priority given to force exercises? But because only with them can we grow muscle mass, which is so necessary for a nice body. The cardio, on the contrary, burns with fat and muscles. And they have many contraindications and negative influences on the weight loss process. I really want to eat from cardio what brings to the diet faults and offers terrible discomfort if we are scarce. Cardio also leads to strong cortisol jumps, which negatively affects weight loss process.
But people are used to comparing the costs of calories on the forehead in the cardio and power regime, not taking into account the essence of what we need from training. Despite the fact that calorie consumption during cardio training can be double, is longer in force, calories are spent within one day after a force training. And above all, cardio has nothing to do with the growth of muscle mass, which is so necessary.
Because you need a coach
When you feel phrases such as "5 best buttocks of buttocks" or "training on the whole body", etc. - This is only an abstraction and an allegory that help to describe one of the tools of one of the workouts. And to create a nice body for many years, we must first of all on the training program. It must include the training of strength and the progression of the stairs and various exercises for the same muscle group from different inclination and different loads on 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 subject, he has work experience with similar tasks and will help you avoid injuries from independent classes with improper equipment. Well, if your coach is a charismatic specialist who not only can work competently with your body, but also to 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 is preparing for competitions, he certainly has a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train a professional too. We will regret and do not finalize the necessary couple of repetitions that will give the long -awaited effect. Well, if you are not learned with sport, it is very difficult to create a program and set the equipment that examples of many people who regularly engage in the sun room and have not yet obtained any average result to create the desired figure.
Important points that often ignore
This is a dream. Much is written and said about it. I will say only: if you don't sleep enough, then the effect of your efforts in training is almost doubled and the diet interruptions are necessarily followed. Our muscle fibers are restored in a dream and if there was little time to sleep, the muscles have not recovered and therefore they did not grow. And we discovered that the presence of muscles in the body is the key to a good figure.
The rhythm of weight loss
Optimal weight loss is 1, 5-3 kg per month. This, of course, concerns pure fat. You have to understand that losing 2 kg a month is very good, even if the tank girl has lost 7 kg per month - and this is a bad result. It means worse here! Why am I focusing on this? Because you should have an adequate perception of this process. After our customer, after a month of intense training and normalization of nutrition, he did not want to extend the weight loss program and I asked her: "What is the problem? " She replied: "I lost only 5 kg from your training, this is so small. " Alone! Imagine just that the woman has launched 5 kg in a month and, if in a year, they will be 60 kg! Few?
Please, be prudent and think about the long -term result! Eliminates the creation of the perfect figure for two years and in this period you can get extraordinary results. You can decrease 2-3 clothing dimensions in the first six months, but the rest of the time will take to create proportions and relief.
And hormones?
If you know hormonal problems, go to a nutritional specialist who will restore the hormonal background. And consequently, weight loss will be a side effect. After that, you can fully balance your diet.
What if you need to lose weight quickly with a sea trip?
To understand if you do it or not, here is a display table of two strategies. Compare and decide if this journey is worth another hormonal wave for your body and therefore restoring a couple of extra pounds.
If you are still resisting, then the advice is ordinary: a great deficiency and a lot of training. Cardio training will help better from loads. The excellent and effective result is given by HIIT training, as well as by the EMS training with a program according to the same high intensity method.