People, in order to lose weight, refuse sweet, fats, alcohol, begin to lead a healthy lifestyle (healthy lifestyle).Instead of sweet vegetables and fruits.Instead of fried foods - steam food.Instead of evening gatherings with friends drinking alcoholic beverages, classes in the gym.
But often, unfortunately, when they start leading such a life, sooner or later they break down and return to the old, most popular style.
Logical questions arise: how to lose weight, what should be done for this, and how to achieve the "same" form.
Is a diet helpful?
Often a person who wants to lose weight is looking for different online diets to reduce weight.When he begins to live and eat according to certain rules, some difficulties arise.At best, he will throw activities half of his journey, at worst, he will have some health problems.
You need to understand that most online diets are actually a little effective, and they should not be checked.For some time in the virtual world there were words for the following courses: "If the diet has a name, then it is not working."
What do you have to do to start weight loss?
First of all, it should be understood that for weight loss is needed a lack of calories, that is, a person must use a smaller amount.
No wonder people say, "To lose weight, you need to eat less."Therefore, as you can imagine you start losing weight, you need to review your diet.This does not mean that it is necessary to refuse to eat, it is enough to disperse it in some small parts and satiate your body all day.
How to lose weight properly?
To leave only excess weight, and not health in general, you need to observe a safe diet.It consists of the fact that a person receives food 2 times a day, drinks a lot of water and eats less sweet.With such a system, a person does not need to completely abandon sweets.As practice has shown, if you suddenly abandon sweet, fatty food, then sooner or later one breaks down from the course and begins to eat twice as much.Do not play sports, because for the fact that a person receives little food, his weight gradually begins to decline.But for a quick effect, it is advisable to perform some exercises.Such a diet facilitates a person only by excess weight, while health only improves.Other diets can lead to a deterioration in condition.
Disadvantages include data:
- When a person starts eating twice a day, at first the body will require more food, but over time it fits, get used to it.
- The smaller the weight of a person, the longer the extra pounds will decrease.
By observing such a diet, you can throw from 500 grams to 3 kilograms a week, and at the same time not damage yourself.
Dietitians' recommendations:
- You should eat 2 times a day at the same time, for example, at 10:00 am and at 4:00 pm.
- At first, you can eat 3 times a day until the body gets used to such a routine, but the third should be just a snack.
- You need to sleep for 7-8 hours, as fat burning occurs during sleep.
- For a greater effect, you have to get into sports.But not from energy exercises, but light ones, they are also called cardio training.
Examples of such physical activity:
Performing each exercise for 45 seconds.Rest between 10 seconds exercises.3 access, rest between 2 minutes approaches.
- Running in place.
- Burpee.
- Planck.
- bike
- Twist.
Such training can be performed once a day, but for a greater effect it is recommended in the morning and evening.
Sweet and fatty foods do not need to be abandoned, as for the body it will be very high stress.You just have to reduce the use of such a food.
By observing simple rules, a person will easily begin to lose excess weight without damaging his health.
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.
When listening to phrases such as "5 best buttocks exercises", 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 be included by the power in volume training, and the advancement of weights, and different exercises in the same muscle set under different tendencies, and different loads in different muscle groups due to the features of the figure, and the development of different functional skills.
A 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.