People, in order to lose weight, refuse sweet, fatty, alcohol, begin to lead a healthy lifestyle (healthy lifestyle).Instead of sweet - vegetables and fruits.Instead of fried foods - steamed food.Instead of evening gatherings with friends who drink alcoholic beverages, classes in the gym.
But often, unfortunately, when they begin to lead such a life, sooner or later they break down and return to the old, more familiar style.
Logical questions arise: how to lose weight, what needs to 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 reduce 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 journey, at worst, he will have some health problems.
You need to understand that most diets on the Internet are actually little 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 needed, that is, a person should use a smaller amount.
No wonder people say: "To lose weight, you need to eat less."Therefore, as you can guess to 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 distribute it into several small portions and saturate your body throughout the day.
How to lose weight correctly?
In order to leave only excess weight, and not health in general, you need to observe a safe diet.It consists in the fact that a person takes 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 abruptly abandon sweet, fatty food, then sooner or later any breaks down from the course and begins to eat twice as much.Do not forcibly play sports, 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. Such a diet relieves a person only from excess weight, while health only improves.Other diets can lead to a deterioration in the condition.
The disadvantages include the data:
- When a person begins to eat 2 times a day, at first the body will demand more food, but over time adapts, get used to it.
- The smaller the weight of a person, the longer the extra pounds will decrease.
Observing such a diet, you can throw from 500 grams to 3 kilograms per week, and at the same time not harm yourself.
Dietetologists' recommendations:
- You need to 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 get used to such a routine, but the 3rd should just be a snack.
- You need to sleep for 7-8 hours, since fat burning occurs during sleep.
- For a greater effect, you need to go in for sports.But not by power exercises, but light ones, they are also called cardio training.
Examples of such physical activity:
Performing each exercise for 45 seconds.Rest between exercises 10 seconds.3 approaches, rest between approaches 2 minutes.
- Running in place.
- Burpee.
- Planck.
- Bike.
- Twisting.
Such a 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, since for the body it will be very great stress.You just need to reduce the use of such food.
Observing simple rules, a person will easily begin to lose excess weight without harming his health.
Power against cardio
Why is the priority given to strength exercises?But because only with them can we grow muscle mass, which is so necessary for a beautiful body.Cardio, on the contrary, burns with fat and muscles.And they have many contraindications and negative influences on the process of losing weight.I really want to eat from Cardio what leads to breakdowns in the diet and delivers terrible discomfort if we are in short supply.Cardio also leads to sharp jumps in cortisol, which negatively affects the process of losing weight.
But people are accustomed to comparing the costs of calories in the forehead in cardio and power regime, not taking into account the essence of what we need from training.Despite the fact that the calorie consumption during cardio training can be twice as much, it is longer in force, calories are spent within a day after a force training.And most importantly, cardio has nothing to do with the growth of muscle mass, which is so necessary.
When you hear phrases such as “5 best buttock exercises”, etc. - this is just an abstraction and allegory that help to describe one of the tools of one of the training.And in order 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, and the progression of weights, and various exercises on the same muscle group under different inclination, and different loads on various muscle groups due to the features 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 what time of day you will eat.The recommendation is not after 6 is due to the fact that in this case you miss one meal, which automatically cuts your diet by 25-30%, thereby forming a calorie deficit -and you begin 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, metabolic processes after 16:00 in a person slow down, hence the support of the opinion that you can’t eat after six.But they slow down - this does not mean that they stop, just the work goes slower.This is such an average temperature in the hospital, because if your main activity and training fall in the afternoon, your metabolism probably works differently.