People, to lose weight, refuse sweet, greasy, alcohol, begin to carry a healthy lifestyle (healthy lifestyle).Instead of sweets - vegetables and fruits.Instead of fried foods - steam cooked foods.Instead of night meetings with friends who drink alcohol, classes at the gym.
But often, unfortunately, when they begin to lead this life, sooner or later they break and return to the old and more familiar style.
Logical questions arise: how to lose weight, what needs to be done for it and how to achieve the "same" form.
Is a diet useful?
Often, a person who wants to lose weight is looking for different diets on the internet to reduce weight.When he begins to live and eat according to certain rules, some difficulties arise.At best, he will launch activities half of the journey;At worst, he will have some health problems.
You need to understand that most diets on the internet are really poorly effective and they should not be checked.For some time in the virtual world, there were words about the following courses: "If the diet has a name, then it is not working."
What to do to start losing weight?
First of all, it should be understood that for weight loss, a shortage of calories is required, ie a person should use a smaller amount.
No wonder people say, "To lose weight, you need to eat less."Therefore, as you can think about losing weight, you need to review your diet.This does not mean that it is necessary to refuse to eat, it is sufficient to distribute it in various small portions and saturate your body throughout the day.
How to lose weight correctly?
To leave only overweight, not general health, you need to look at a safe diet.It consists of the fact that a person takes food twice a day, drinks a lot of water and eats less sweet.With this system, a person does not need to completely abandon the sweets.As practice has shown, if you abruptly abandon sweet and greasy food, sooner or later any break from the course and start eating twice.Do not force sports by force, because, due to the fact that a person takes little food, his weight gradually begins to fall.But for a quick effect, it is advisable to perform some exercises.This diet relieves a person only overweight, while health only improves.Other diets may lead to a deterioration in the condition.
Disadvantages include data:
- When a person starts eating twice a day, at first the body requires more food, but over time adapts, gets used to it.
- The lower the weight of a person, the longer the extra pounds will decrease.
Observing this diet, you can play 500 grams to 3 kg per week and at the same time do not get hurt.
DIETETOLOGISTS RECOMMENDATIONS:
- You need to eat 2 times a day at the same time, for example, at 10:00 and 16:00.
- At first you can eat 3 times a day, until the body gets used to this routine, but the third must be just a snack.
- You need to sleep for 7-8 hours, as fat burning occurs during sleep.
- For a major effect, you need to look for sports.But not for power exercises, but the light ones, they are also called cardio training.
Examples of this physical activity:
Performing each exercise for 45 seconds.Rest between the exercises 10 seconds.3 approaches, rest between approaches 2 minutes.
- Running in place.
- Burpee.
- Planck.
- Bike.
- Cheering.
This training can be performed once a day, but for a major effect, it is recommended in the morning and evening.
Sweet and fatty foods need not be abandoned, because for the body it will be a very large stress.You just need to reduce the use of such food.
Observing simple rules, a person will easily begin to lose overweight without harming their health.
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.
When you hear phrases like "5 best buttock exercises", 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 be included from power to volumetric training, weight progression and various exercises on 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.
A 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.