People to lose weight, to refuse sweet, fat, alcohol, begin to lead a healthy lifestyle (a healthy lifestyle).Instead of sweets - vegetables and fruits.Instead of fried foods - stewed food.Instead of evening gatherings with friends who drink alcoholic beverages, fitness lessons.
But often, unfortunately, when they begin to lead such a life, sooner or later they break and return to the old, more familiar style.
Logical questions arise: how to lose weight, what should be done for this, 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 lose weight.When he begins to live and eat according to certain rules, some difficulties arise.In the best case, he will throw activities, half of the trip, in the least case there will be some health problems.
You need to understand that most diets on the Internet are actually a little effective and they should not be checked.For a while, there were words about the following courses in the virtual world: "If the diet has a name, then it does not work."
What to do to start losing weight?
First of all, it should be understood that a weight loss is required for weight loss, that is, a person should use a smaller amount.
No wonder people say, "To lose weight, you have to eat less."Therefore, as you can guess, to start weight loss, you need to review your diet.This does not mean that you need to refuse to eat, it is enough to distribute it into a few small portions and saturate your body throughout the day.
How to lose weight properly?
To leave only excess weight rather than health as a whole, you need to monitor a safe diet.It consists of the fact that a person consumes food 2 times a day, drinks a lot of water and eats less sweet.With such a system, one does not need to leave the sweets completely.As practice has shown, if you abruptly abandon sweet, fatty food, then sooner or later any interruptions from the course and start eating twice as much.Do not exercise forcibly, because due to the fact that a person consumes a little food, his weight gradually begins to fall.But for quick effect, it is advisable to perform some exercises.Such a diet relieves a person only of excess weight, while health only improves.Other diets can lead to worsening.
Disadvantages include data:
- When a person starts eating twice a day, at first the body will require more food, but over time adapts, get used to it.
- The smaller the weight of a person, the longer the excess weight will reduce.
By observing such a diet, you can throw 500 grams per 3 pounds a week and at the same time not harm yourself.
Recommendations to dietelologists:
- You should eat 2 times a day at the same time, for example at 10:00 and at 16:00.
- At first you can eat 3 times a day until the body gets used to such a routine, but the 3rd should just be breakfast.
- You should sleep for 7-8 hours as fat burning occurs during sleep.
- For a greater effect, you need to get into a sport.But not through power exercises, but lightweight, they are also called cardio training.
Examples of such physical activity:
Perform each exercise for 45 seconds.Rest between exercise 10 seconds.3 approaches, rest between approaches 2 minutes.
- Running in place.
- Burpee.
- Planck.
- A motor.
- Twist.
Such training can be conducted once a day, but for a more great effect it is recommended in the morning and evening.
It is not necessary for sweet and fatty foods to be abandoned as the body will be very great stress.You just have to reduce the use of such food.
Observing simple rules, one will easily start to lose weight without harming his health.
Power
Why is priority given to power exercises?But because only with them can we grow muscle mass that is so necessary for a beautiful body.Cardio, on the contrary, burns with fat and muscles.And they have many contraindications and negative effects on the weight loss process.I really want to eat from Cardio, which leads to breakdowns in the diet and deliver horrible discomfort if we have a shortage.Cardio also leads to sharp jumps in cortisol, which has a negative effect on the weight loss process.
But people are used to comparing the cost of calories in the forehead in cardio and power regimens, without taking into account the nature of what we need training.Despite the fact that the consumption of calories during cardio training can be twice as much, it is longer in force, the calories are consumed within a day after a workout of power.And most importantly, cardio has nothing to do with the growth of muscle mass that is so necessary.
When you hear phrases like "5 best ass exercises", etc.- It's just an abstraction and allegory that helps to describe one of the instruments of one of the training.And in order to create a beautiful body for many years, we must first deal with the training program.It should be included from power to volume training and weight progression and different exercises for the same muscle group at different inclination and different loads of different muscle groups due to the characteristics of the figure and the development of different functional skills.
A question about nutrition
Is it possible to eat after six?There is no difference on what time of the day you will eat.The recommendation is not after 6 due to the fact that in this case you miss a meal, which automatically reduces your diet by 25-30%, thus forming a calorie deficiency -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 bedtime as this adversely affects the recovery process.Well, in general, the metabolic processes after 4:00 pm in a person are slowing down, hence the support of the opinion you cannot eat after six.But they slow down - that doesn't mean they stop, just the work goes more slowly.This is such a medium temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently.