For a year, I haven't submerged again after the next weight loss in the sea. All the time, I have eaten my favorite food after 18: 00 and sometimes after 23: 00 I have eaten a lot. But I no longer gain weight as much as before!
The client I managed to arrive stopped eating and trained aerobic exercise the week before the holiday and chose the right weight loss strategy. They are no longer frustrated that they are slowly losing weight (2 kg per month) and they are glad they receive vaccinations from endless ads about the rapid results of life!
If you sit on your next diet now, go make a sandwich and go back to read this article! We will talk about losing weight once in a lifetime.
Because we lose weight
First, let’s figure out how the weight loss process happens? So, in order to lose weight, we need to form a calorie deficit. That said, you need to spend more calories than you get. There are two ways you can form a calorie deficit: food and training. There are three more numbers to supplement food and fitness, which is not a separate option for weight loss: activities outside of training (your favorite 10, 000 steps).
Defect Options
That is, you can cut the food into the desired deficit and start losing weight without going to the hall. Or, you can eat chocolate and exercise more than you eat in the lobby. In both cases, you will lose weight.
What exactly is losing your waist, waist or hips is unknown. The results are unpredictable. In both cases. But what should I do after losing weight to maintain the results? Unfortunately, this is not written in any dietary advice.
Calorie deficiency
Let's start with the food. Any diet on the internet is very short of calories, such as the familiar 2300-2500 to 1000 kcal per day. The food itself is not important. The meaning of any diet is to cause the greatest deficit. Therefore, the larger the deficit, the faster the weight loss process.
However, the large deficit is primarily a violation of the hormonal background and the risk of massive collapse.
In long-term weight loss strategies, calorie deficiency should be small -200, up to 400 kcal per day. Never reduce your daily calorie rate to a value of less than 1500! This is the lower threshold for health norms for women over the age of 16.
With a slight lack of calories and proper work in the hall, you start losing weight accurately, which is due to subcutaneous fat. The best weight loss formula is 3 weeks of insufficient and then retain for 3 weeks. That is, for the first three weeks you have 200-400 kcal less daily norms and then eat for 3 weeks a day. But don't surpass her! This is very important. Throwed a few kilograms away. Then there is a new circle: Deficit - Reserved. And so on until you find the required number. I don't recommend you not to hold it, as there will be splits that allow you to do this important thing, which will surely bring your life to 180 degrees.
How to calculate your specification?
Everyone has a person. When it comes to a 200 kcal shortage, it is important not to make mistakes. In this regard, nutrition experts have formulas based on your measurements. However, if there is no way to do such a test, the easiest way to listen to your body is through observation. Try eating clean foods (cereals, meat, fish, eggs, vegetables and 20 grams of butter and vegetable oil) for a few days and observe the changes in weight, and you can also calculate the amount of food. If you don't add sugar and delicious sauce or start frying it, it's hard to eat with such a grocery basket. Considering that the daily calorie rate is 1-2 weeks and looking at weights that are unlikely to change, you will calculate the appropriate amount. This data will be entirely your body, which is very important.
Then, from this specification, you will take 200-400 kcal to create a deficit. Also, 200 is better than 300 or 400!
What's there?
For those who have a lot of free time running around and looking for chia seeds for lunch, all the mess of information about eating this food is nothing more than information. For ordinary people who have worked for 8 hours or more, they educate children, deal with other important issues, and simply have no time and opportunity to live this lifestyle. The containers for carrying food with you are cool, and it is very convenient to order prepared foods, calories, protein, fat and carbohydrates. But the most important thing about weight loss is that you won’t get tired of these containers in a few weeks and you won’t give up an important job. If you are used to chatting with colleagues at your favorite restaurant at lunch time, don’t deny your fun! Now you can find everything anywhere. The most important thing is to be able to choose! Remember, the most important principle for effective weight loss – you should be comfortable. When everyone goes to a friendly company for lunch, you shouldn't cling to the kitchen lentils like the Wanderer does.
Squirrel, fat, carbohydrates
Protein, fat and carbohydrate formulas have their own. Someone is comfortable aware of the loss of fat and the increase in protein in foods and starts losing weight. I melt before my eyes as I increase the carbs in my diet! Yes, every day pasta and small porridge crushed with 16 kg of pure fat! This question is individual, you won't find a formula in the table, you need to try the menu until you select the perfect formula. You will lose weight anyway due to insufficient KCAL, but a balanced diet will help start the necessary process. Sometimes, cutting carbohydrates in the direction of protein can be against your appetite and you want chocolate very much. Key principles to remember: In every food intake, there should be protein, fat, and carbohydrates. The goal should be the formation of correct food habits.
Nutrients themselves are very important for restoring the hormonal background. For those with hormonal disorders, the help of nutrition experts is needed. If you are a relatively healthy person, you can eat a balanced diet independently. Don't complicate yourself with this process or you will quit without achieving the result! The fact that you'll consider calories for a while is already emotionally complicated. If you can't make a menu with an expert, start with a simple one. Keep the balance of carbohydrates at 70% complex, 30% faster. The weight of protein is 1-1. 5 g per kg (depending on the volume of training) and the minimum amount of fat is reduced. But don't abuse it with fat-free products, you also need fat! The 5% cheese fat content is very good.
改变不同配方中蛋白质，脂肪和碳水化合物的比率，当您最好忍受200 kcal的缺乏且减肥时，会观察您。
Another question about nutrition
Can I eat after six? 您一天中什么时候吃什么都没有区别。该建议不是在6之后的原因是，在这种情况下，您会错过一顿一顿饭，该一餐会自动减少饮食25-30％，从而形成卡路里赤字 - 并且您开始减肥。如果您已经形成了赤字，则可以在方便的时间吃饭。
不建议在就寝前两个小时吃饭，因为这会对恢复过程产生不利影响。好吧，总的来说，一个人在16: 00之后的代谢过程放慢脚步，因此得到了观点的支持，即六点后您不能吃。但是他们放慢了脚步 - 这并不意味着他们停下来，只是工作变慢。This is the average temperature in the hospital, because if your main activities and training drop in the afternoon, the role of your metabolism may vary. 尽管有新陈代谢，但我设法在5个月内投掷了16公斤，每天晚上22：00-23：00用餐！
Select training
因此，在建立食物之后，您应该处理培训：选择哪种计划，什么载荷，什么练习以及一种健身类型。There are many options, you can start with your interests. But for sure, you wonder why so many people have been to the halls over the years and are far from their ideals, or why there are so many fat people in the marathon.
体育和活动的选择应与您的目标相关联。If we talk about creating beautiful bodies and reducing weight in life, then the activity should be 70-80% related to training designed to grow muscle mass.
The power of aerobic exercise
Why prioritize strength exercises? 但是，因为只有他们才能种植肌肉质量，这对于美丽的身体是如此必要。Instead, aerobic exercise uses fat and muscle burning. They have many contraindications and negative effects on the weight loss process. 我真的很想从有氧运动中吃什么，导致饮食中的细分，如果我们缺乏供不应求的话，会带来可怕的不适。Aerobic exercise can also lead to a sharp jump in cortisol, which negatively affects the weight loss process of losing weight.
但是人们习惯于比较有氧运动和权力制度中额头中卡路里的成本，而不是考虑到我们在培训中需要的本质。尽管有氧运动训练期间的卡路里消耗量可能是两倍，但它的力量更长，但在力量训练后的一天之内就花费了卡路里。Most importantly, aerobic exercise has nothing to do with muscle mass growth, which is so necessary.
Why do you need a coach
当您听到诸如"最佳臀部练习"或"全身训练"之类的短语时 - 这只是一个抽象和寓言，有助于描述其中一种培训的工具之一。为了创建一个美丽的身体多年，我们必须首先关于培训计划。It requires the load of various muscle groups due to strength training, progression of scales, and various movements for the same muscle group under different tendencies, as well as the load of various muscle groups due to the characteristics of the graph and the development of various functional skills. To do this, I suggest finding a professional coach who is deeply immersed in the subject, with experience in handling similar tasks and will help you avoid injury from independent courses using improper equipment. Well, if your coach is a charismatic expert who can not only work with your body but also provide the ideal psychological support and motivation, that's 90% of your success in your transformation process.
Note that when a professional athlete prepares for the competition, he certainly has a coach, even if the athlete himself can calmly prepare for others. That's it, because it's hard to train yourself even for professionals. We regret and will not finalize the necessary repetitions that have long-lasting effects. Well, if you have nothing to do with sports, it's very difficult to create the program and set up a lot of equipment that often participates in the lobby and hasn't achieved any average results yet to create the required numbers.
Points that are often overlooked
This is a dream. Written a lot and said about it. I will just say: If you don’t have enough sleep, the impact of your efforts in training has almost doubled, and the interference in your diet must be followed. Our muscle fibers recover in dreams, and if we sleep very little, the muscles do not recover and therefore do not grow. We found that the presence of muscles in our body was the key to a beautiful character.
The pace of weight loss
The best weight loss is 1. 5-3 kg per month. Of course, it's about pure fat. You must understand that while Tank's girlfriend loses 7 kg per month, losing 2 kg per month is very good - this is a bad result. This means it's even worse here! Why should I pay attention to this? Because you should have enough view of the process. After a month of intense training and nutritional normalization, her client didn’t want to expand her weight loss program, and I asked her, "What’s wrong? " She replied, "I only lost 5 kilograms in my training, which is too little…" Justice! Just imagine, this woman threw 5 kg in a month, and if it were a year, it would be 60 kg! rare?
I beg you, be cautious and think about the long-term results! Take out two years of perfect character creations, during which you can achieve amazing results. During the first six months, you can lower the clothing size by 2-3, but the rest of the time will require creating proportions and relief time.
And hormones?
If you know about hormone problems, go to a nutrition expert who will restore the hormonal background. Therefore, weight loss will be a side effect. After that, you can eat independently and balanced.
And, if you need a quick weight loss journey to the ocean?
To see if you will do this, here is a visual table of two strategies. Compare and determine if this trip is worth your body to have another hormone surge before returning to a few kilograms.
If you're still standing, the advice is plain: a big shortage and a lot of training. Aerobic training will help in terms of load. HIIT training and the procedures were performed well and most efficiently through the procedures, as well as EMS training.