One year, since I didn't flood again after the next weight loss to the sea. I eat my favorite food all this time after 18: 00, and sometimes after 23: 00, I eat a lot. But I don't agree again as before!
My clients, which I managed to reach, stopped sitting on a diet and jump on a cardio training week before a vacation and chose the right strategy of weight loss. They are no longer disturbing what they slowly lose weight (2 kg per month), they are happy to have been vaccinated the truth from endless advertising on the fastest score!
If you sit now on the next diet, then go to yourself a more sandwich and come back to read this article! We will talk about losing weight once and for life.
Because of what we lose weight
To get started, come up with how a weight loss occurs? So to lose weight, we need to form a calorie deficit. That is, you need to spend more calories than you get. You can form a caloric deficit in two ways: food and training. There is another 3. Years that complements food and fitness and is not a separate weight loss option: activity out of training (your favorite 10. 000 steps).
Disadvantage options
That is, you can cut food on the requested deficit and start losing weight, not going to the hallway. Or you can eat chocolate and work in the hall more than individual. In both cases, you will lose weight.
And what will accurately lose the waist, waist or buttock, it is unknown. The result is not predictable. In both cases. But what do you do after losing a weight to maintain the results? Unfortunately, this does not write in recommendations for any diet.
Calories
Let's go from food. Any nutrition from the Internet is a huge shortage of calories, cutting food from your, for example, known 2300 - 2500 to 1000 kcal per day. The food alone in them is a little important. The meaning of any diet is to create a maximum deficit. Accordingly, the higher deficit, the faster weight weight loss process.
But a large deficit is primarily an injury to the hormonal background and a great risk of failures.
In a long-term weight loss strategy, the lack of calories should be small - 200, maximum 400 kcal per day. Never lower the daily caloric rate to the value less than 1500! This is the lower threshold of a healthy narmy for a woman older than 16 years old.
With a slight lack of calories and proper work in the hallway, you start losing weight precisely because of subcutaneous fat. Optimal weight loss Formula is 3 weeks of shortage, and then 3 weeks of retention. It is, the first 3 weeks you have 200 - 400 kcal less than your daily norm, then eat a daily norm 3 weeks. But don't cross it! This is important. Thrown a couple of kg. Then a new circle: deficit - retention. And so on until you find the desired numbers. I don't recommend sitting in a lack of no posture, because you will be the failures that demotivate you to do this important thing that will surely reverse your life 180 degrees.
How to calculate your norm?
Each one has an individual. And when it comes to a shortfall of 200 daughters, it is important not to make a mistake. In this regard, food experts have formulas based on your measurements. But if there is no way to undergo such test, then the easiest way to listen to your body by observation. Try a few days to eat 3 times a day with pure food (cereals, meat, fish, eggs, vegetables and 20 g and vegetable oil in half) and obey changes in weight, and also count the amount of food. It is very difficult to overeat with such a food basket if you do not add sugar and delicious sauce or start frying. By considering daily calorie rates for 1-2 weeks and looking at a weight that is unlikely to change for worse, you will calculate the right amount. These data will be precise your body, which is very important.
Then you will separate from this norm 200 - 400 kcal to create a deficit. Moreover, 200 is better than 300 or 400!
What is there?
All informative chaos will eat this, to lose weight, is nothing but information for people who have a lot of free time to run and seek chia seeds for lunch. For ordinary people who work 8 or more hours, they educate children, deal with other important issues, simply no time and opportunities to lead such a lifestyle. To wear a food container with you cool, ordering ready food with a normal number of calories, proteins, fats and carbohydrates it is very convenient. But the most important thing about losing weight is that you are not tired of these containers in a few weeks and you would not leave an important venture. If you get used to talking to colleagues on lunch time in your favorite dining room, don't deny 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 is - you should be comfortable. You should not feel like an outlaw, pressing the lenses in the kitchen, when everyone crosses a friendly company for lunch.
Squirrels, greases, carbohydrates
The formula of protein, fats and carbohydrates also has its own. Someone comfortably perceives fat reduction and increase protein in food and begins to lose weight. I melted before my eyes when I increased carbohydrates in a diet! Yes, every day of pasta and kashe-minus 16 kg of clean fat! This is an individual's question, you will not find any formula in the table, you must experiment with the menu until you pick up the perfect formula. In any case, you will lose weight with the lack of KCAL, but a balanced diet will help start the necessary processes. Sometimes carbohydrates cutting in the direction of protein violates your appetite and savagely want chocolate. The main principle that needs to be remembered: In each of your food entries, there should be proteins, fats and carbohydrates. And the goal should be the formation of real food habits.
The nutrients themselves are very important for the renovation of the hormonal background. The person with hormonal disorders is required to help a specialist in the diet. If you are a relatively healthy person, you can independently balance a diet. Don't complicate this process for yourself, otherwise you will stop without achieving the result! The fact that you will consider for a while in the calorie is already very emotionally complicated. Start with simple if it is not possible to make a menu with an expert. Keep balance in carbohydrates in a complex of 70% and fast 30%. Protein at a rate of 1-1, 5 g per kilogram of your weight (varies depending on the strength of your training) and fat minimum amount. But don't abuse products with fat-return, you need fat! 5% of the cottage is excellent in fat content.
Change the ratio of protein, fats and carbohydrates in different formulas and observe you when you better endure the deficiency of 200 kcal and when you lose weight.
Another Nutrition Question
Is it possible to eat after six? There is no difference at which time of day you will eat. The recommendation was not after 6 due to the fact that in this case, one meal that automatically cuts your diet for 25-30%, thus forming a caloric deficit - and 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 negatively affects the recovery process. Well, in general, the metabolic processes after 16: 00 slow down, hence the support of the opinion that you cannot eat after six. But they slow down - that doesn't mean they stop, just work goes slower. This is such an average temperature in the hospital, because if your main activity and training falls in the afternoon, your metabolism is likely to operate differently. I managed to throw 16 kg in 5 months, eat every night at 22: 00 - 23: 00, in spite of metabolism!
Training selection
So, after you have established food, you should deal with training: which program for choosing, which loads, which exercises and generally the type of fitness. There are many options, you can start interest. But you must be wondering why so many people go to the hall for years and are still far from ideals or why there are so many obese people on marathon racing.
The selection of sports and activities should be connected to 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 muscle mass growth.
Power against cardio
Why is the priority given to strength exercises? But because we can only grow muscle mass with them, which is so necessary for a beautiful body. Cardio, on the contrary, fat and muscle burns. And have many contraindicates and negative impacts on the weight loss process. I really want to eat from the cardion what leads to failures in a diet and gives terrible discomfort if we are in a short supply. Cardio also leads to sharp jumps in cortisol, which negatively affects the weight loss process.
But people are accustomed to comparing calories in the forehead in the Cardio and the electric regime, not taking into account the essence of what we need from training. Despite the fact that calorie consumption during cardio training can be twice as much, longer in force, calories are spent within one day after force 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 such as "5 of the best buttocks" or "training in the entire body", etc. - This is just an abstraction and allegory that helps describe one of the tools of one of the training. And in order to create a beautiful body for many years, we must first be about the training program. It is necessary to include strength training and advancement of scales and various exercises for the same muscle group under different slopes, and different loads of different muscle groups due to the characteristics of different functional skills. To do this, I recommend that I find a professional coach that is deeply immersed in the topic, has work experience with similar tasks and will help you avoid injuries from independent classes with irregular equipment. Well, if your coach is a charismatic specialist who can't only compete with your body, but also give the desired psychological support and motivation, then it is 90% of success in the process of your transformation.
Keep in mind that when a professional athletes prepares for competitions, it definitely has a coach, even if this athlete can calm other people for competitions. It is so, because it is very difficult to train yourself even professionally. We regret ourselves and do not finalize the required pair of repetitions that will give a long-term effect. Well, if you are not connected to sports, then it is very difficult to make a program and set up equipment to examples many people who regularly in the hall and have not yet achieved average results to create the desired figure.
Important points that are often ignored
This is a dream. It is much written and discussed. I will just say: If you don't sleep enough, the effect of your training efforts is almost doubled, and it is necessarily accompanied by dietary disorders. Our muscle fibers are renewed in a dream, and if there was little time to sleep, then the muscles have not recovered and therefore are not growing. And we learned that the presence of muscle in the body is the key to a beautiful figure.
Pace of losing weight
The optimal weight loss is 1, 5-3 kg per month. It is, of course, in pure fat. You need to understand that the loss is 2 kg per month very well, even though the girl tank lost 7 kg per month - and this is a bad result. It means up here! Why do I focus on this? Because you need to have the appropriate perception of this process. After our client, after the month of intensive training and normalization of the diet, she did not want to expand the weight loss program and I asked her: "What was it? " I lost only 5 kg, this is so little. . . "Just! Just imagine that the woman threw 5 kg in a month, and if one year will be 60 kg! Several?
Please be careful and think about the long-term score! Remove to create a perfect digit for two years, and in this period you can achieve amazing results. You can reduce for 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, then go to a food professional that will renew hormonal background. And, as a result, weight loss will be a side effect. You can then independently balance your diet.
And if you need to lose weight of travel to the sea quickly?
To understand whether you will do it or not, here is the table visualization of two strategies. Compare and decide whether this journey is worth another hormonal overvoltage for your body and then return a few extra pounds.
If you continue to stand, then advice is plain: a great disadvantage and a lot of training. Cardio training will help the best of cargo. Excellent and most efficient result is given by HIIT training, as well as EMS training with the program in accordance with the same high-intensity method.