People, in order to lose weight, refuse sweet, fat, alcohol, begin to lead a healthy lifestyle (healthy lifestyle).Instead of sweet - vegetables and fruits.Instead of fried food - steamed food.Instead of evening meetings with friends who drink alcoholic drinks, gymnasium lessons.
But often, unfortunately, when they start to lead such a life, sooner or later, they decompose and return to the old and more familiar style.
Logical questions arise: how to lose weight, which must be done for this and how to make the "same" form.
Is a diet useful?
Often, a person who wants to lose weight research different diets on the Internet to reduce weight.When he starts to live and eat according to certain rules, certain difficulties arise.In the best of cases, he will launch the activities of half of the trip, at worst, he will have health problems.
You should understand that most plans on the Internet are actually ineffective and that they should not be verified.For a while in the virtual world, there were words on the following lessons: "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 for weight loss, a shortage of calories is necessary, that is to say that a person should use a smaller quantity.
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, just distribute it in 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 should observe a safe diet.It consists in the fact that a person takes food twice a day, drinks a lot of water and eats less sweet.With such a system, a person does not need to completely abandon candy.As the practice has shown, if you suddenly abandon sweet and fatty foods, then sooner or later, everything breaks down the route and begins to eat twice as much.Do not have a force of force, because due to the fact that a person takes little food, their weight is gradually starting to fall.But for a quick effect, it is advisable to perform certain exercises.Such a diet relieves a person only by excess weight, while health does not improve.Other diets may cause state deterioration.
The disadvantages include data:
- When a person starts to eat twice a day, at first, the body will demand more food, but over time, gets used to it.
- The smaller the weight of a person, the more too much the pounds will decrease.
By observing such a diet, you can launch 500 grams to 3 kilograms per week, and at the same time do not injure yourself.
Dietologists recommendations:
- You should eat twice a day at the same time, for example, at 10 a.m. and at 4:00 p.m.
- At first, you can eat 3 times a day, until the body gets used to such a routine, but the 3rd should be a snack.
- You should sleep for 7 to 8 hours, as fat combustion occurs during sleep.
- For a bigger effect, you need to play sports.But not by power exercises, but the mild, they are also called Cardio training.
Examples of such physical activity:
Perform each exercise for 45 seconds.Rest between the exercises for 10 seconds.3 approaches, rest between approaches for 2 minutes.
- Run in place.
- Burpee.
- Planck.
- Bike.
- Twist.
Such training can be done once a day, but for a more important effect, it is recommended in the morning and evening.
Sweet and fatty foods do not need to be abandoned, because for the body, it will be a great stress.Just reduce the use of these foods.
By observing simple rules, a person will easily start losing excess weight without harming their health.
Power against cardio
Why is priority given to strength exercises?But because it is only with them that we can 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 weight loss process.I really want to eat from cardio which leads to breakdowns in the regime and give a terrible discomfort if we are in ruins.Cardio also leads to clear jumps in cortisol, which negatively affects the weight loss process.
But people are used to comparing the costs of calories in the front in cardio and the electricity regime, without taking into account the essence of what we need training.Despite the fact that the consumption of calories during cardio training can be twice as much, it is longer, calories are spent in a day after strength training.And above all, cardio has nothing to do with the growth of muscle mass, which is if necessary.
When you hear sentences such as "5 best buttock exercises", etc.- It is just an abstraction and an allegory that helps to describe one of the tools of one of the training.And in order to create a beautiful body for many years, we owe the training program first.It must be included from power to volumetric training, and the progression of weights, and various exercises on the same muscle group under a different inclination, and different charges on 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 at what time of the day you will eat.The recommendation is not after 6 is due to the fact that in this case, you miss 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 timely time for you.
It is not recommended to eat two hours before bedtime, as it negatively affects the recovery process.Well, in general, metabolic processes after 4:00 p.m. in a person slowed down, hence the support of the opinion that you cannot eat after six.But they slow down - that does not mean that they stop, just the work takes place slower.This is a temperature so average in the hospital, because if your main activity and your training decrease in the afternoon, your metabolism probably works differently.