For a year now, I have not covered water again after the next weight loss loss. All this time I eat my favorite food after 18: 00 and sometimes eat a lot after 23: 00. But I don't get fat as before!
My clients I managed to go to the diet and stopped the jump on cardio before the week before the holidays and chose the right strategy of weight loss loss. They are happy after they have already lost weight slowly (2 kg per month), they are pleased to vaccinate the truth about an endless advertisement for life!
Now you sit on the next diet then then make yourself more sandwiches and get back to read this article! We will talk about lump sum and weight loss for life.
To start, let's understand how the weight loss process is happening? So we need to create a calorie deficit to lose weight. That is, you should spend more calories than you receive. You can create a calorie deficit in two ways: food and training. There is another 3rd to complete the food and fitness and lose weight: out of exercise (your favorite 10. 000 steps).
That is, you can start eating the food in the necessary deficit and go to the hall. Or you can eat chocolate and work more than eaten in the hall. You will lose weight in both cases.
It is unknown, which will lose your waist, waist or buttocks in an exact way. The result cannot be predicted. In both cases. What should you do after weight loss to protect the result? Unfortunately, this is not written in recommendations on any diet.
Let's start with food. Any diet from the Internet, for example, a food to cut a food that is familiar with 2300 - 2500 - 1000 kkral, is a very large calorie shortage to cut food. Eating in them is less important. The meaning of any diet is to create a maximum deficiency. Accordingly, the more severe weight loss process is faster.
However, a large deficit is primarily a violation of a hormonal background and a large fragmentation.
In a long time weight loss strategy, a calorie deficiency must be small - a maximum of 400 kcal per day should be. Do not lower the daily calorie rate to a value less than 1500! This is the lower limit of a healthy norm for a woman over 16.
With a little calorie and proper work deficiency in the hall, you start to lose a precise loss due to subcutaneous fat. Lose to lose optimal, 3 weeks of drawback, then 3 weeks of catch. That is, you have less than 200 - 400 kcers from the daily basis of the first 3 weeks, then eat the daily norm for 3 weeks. But do not exceed it! This is important. Threw a few kg. Then a new circle: deficit - catch. Until you find the numbers you want. I do not recommend sitting on the imperfection, because this important thing will demote this important thing to make this important work that will make life 180 degrees.
Each has an individual. As for 200 kcal failures, it is important not to mistake the norm. In this regard, nutrition experts have formulas based on your measurements. However, if there is no way to pass such a test, it is the easiest way to listen to your body. Try to eat 3 times a day (cereals, meat, fish, eggs, vegetables and vegetables, and if you have not added a grocery store, you will calculate the amount of the weight that is difficult to avoid 1-2 weeks. This information is accurateYou will have a body, it is also very important.
Then you will pick up 200 - 400 kcfs to create a deficit from this norm. Moreover, it's better than 200 or 400!
It is nothing more than information for people who have many free time to eat all the information chaos, weight loss and chia seeds for lunch for lunch. He raises children for ordinary people working 8 or more hours, deals with other important issues, there is no time and opportunity to take a lifestyle. It is cool to cool with a container with a container, a normal number of calories, proteins, fat and carbohydrates are very convenient. But the most important thing in the matter is that you would not be tired of these dishes in a few weeks and you would not give up an important job. If you get used to chatting with colleagues with your lunch time in your favorite dining room, don't deny this taste! Now you can find everything anywhere. The main thing is that you can choose! Remember that it is the most important principle of effective weight loss - you should be comfortable. When everyone goes a friend for dinner, you should not feel like a foreign part by pressing the lentils in the kitchen.
There is also the formula of proteins, oils and carbohydrates. Someone feels comfortable in oil and the increase in the food is comfortable and begins to lose weight. When I increased the carbohydrates in my diet, I melted before my eyes! Yes, every day pasta and porridge 16 kg clean fat! This question is individual, you will not be able to find a single formula in the table, you need to practice with the menu until you take the perfect formula. In any case, you will lose weight with Kcal deficiency, but a balanced diet will help you start the necessary processes. Sometimes the carbohydrate cutting appetite in the direction of protein breaks your appetite and want chocolate. The main principle you need to remember: each of the food should be protein, fat and carbohydrates. The goal should be the formation of the right food habits.
Foods themselves are very important for the restoration of the hormonal background. The help of a nutritional specialist is necessary for a person with hormonal disorders. If you are a relatively healthy person, you can balance the diet independently. Do not make this process difficult for yourself, otherwise you will be out without getting the result! The fact that you will take into account for calories for a while is very emotionally complicated. If it is not possible to prepare a menu with a specialist, start with a simple one. Keep the balance of carbohydrates 70% ink and 30% fast. Protein (varies depending on the volume of your teaching) and lubricates in a minimum amount of protein in your kilogram. But do not abuse with FAT -Free products, you also need oils! 5% cutting cheese is great in fat content.
Change the proportion of proteins, oils and carbohydrates in various formulas and observe you when you endure 200 kcerthes better and even better when you lose weight.
Is it possible to eat after six? There is no difference in which time the day does not matter. Recommendation is not after 6, if you miss a meal in this situation, automatically reduce your diet automatically, and there are calories shortages, and you start to lose weight. If you have already created a deficit, you can eat it in a favorable time for you.
This is not recommended to eat two hours before the bed, because it has a negative impact on the recovery process. In general, after 16: 00 metabolic processes slowed, so the support of the opinion you can't eat after six. But they slowed - it does not mean that they are still going slow. This is a very average temperature in the hospital, because if your main activity and training falls in the afternoon, it is likely to work differently. After 5 months, 16 kg father, 22: 00 on 22: 00, I managed to look at the metabolism!
Thus, after the food, you must be instruction: which program to choose, which load, which are the exercise and the type of fitness generally. There are many options, you can start interest. But many people have been so many people for years, and why do you think that the ideal is far from the ideal or why there is a large number of obese in the marathon races.
The choice of sports and action should be associated with your goals. If we are talking about creating a beautiful body and lose weight for life, there should be 70-80% of the activity aimed at growth muscle mass.
Why are power exercises prefer? But we can only zoom in the muscle mass that is necessary for a beautiful body with them. Cardio, on the contrary, burns with fat and muscles. And the process of losing weight has a lot of control and negative effects. I really want to eat the heart of how much we give you a terrible concern in the diet and in a short time. Cardio also causes sharp jumps in cortisol, which has a negative impact on the weight loss process.
However, people are used to compare the cost of calories in cardio and power mode without taking into account the essence of what we need from education. Although calorie consumption may be twice as possible during cardio education, it is in force, a day after a power training is spent in calories. Most importantly, there is nothing to do with the growth of cardon's muscle mass.
"5 best buttock exercises" or "training in the whole body" and so on. This is an abstraction and claim that helps you describe one of the tools of one of the teachings only when they heard their phrases. On the training program first to create a beautiful body for many years. Power education and progress and include various exercises for the same muscle group under a variety of muscle groups and the development of various loads and various functional skills in various muscle groups. To do this, I recommend to find a professional coach of the subject, there is an experience with similar tasks and help injuries independent classes with improper classes. Well, if your coach is not only a charismatic expert, which is not able to work with your body, but is a charismatic expert, which is not able to provide motivation, is 90% of success in the transformation process.
Remember that if a professional athlete is preparing for the competition, this athlete itself can prepare other people to the competitions, but there is a coach. It's so hard to teach yourself in a professional way. We regret ourselves and summarize a pair of repetitions that will have a long-year effect. Well, if you are not related to sports, it is very difficult to prepare a program and set the equipment that has not achieved any medium results to create a program and create the desired figure.
This is a dream. It is written very and it is said about it. I will only say: If you do not have to fall asleep, the effects of efforts are almost twice and violated in the diet are definitely monitored. Our muscle fibers are recovered in a dream and had little time to sleep, the muscles did not recover and therefore did not grow. And we knew that the muscles in the body were the key to a beautiful figure.
The optimal weight loss is 1, 5-3 kg per month. This, of course, is clean oily. You should understand that it is very good to lose 2 kg per month, although the tank lover lost 7 kg per month - and this is a bad result. It means worse here! Why do I focus on it? Because this process must be an adequate perception. After our customer, after a month of nutrition, after a long training and normalization, I did not want to extend the weight loss program, "What happened? " I lost only 5 kg of training. "Just! "Imagine that the woman thrown 5 kg in a month and will be 60 kg within a year! Less?
I beg you, be careful and think about the long-term result! See the creation of the perfect figure for two years and you can get surprising results during this time. In the first six months, it can reduce clothing in size 2-3, but the rest will need to create ratio and relief.
If you know about hormonal problems, then go to a nutritional specialist who will restore the background of hormonal. And as a result, weight loss will be a side effect. After that, you can balance your diet independently.
The visualization schedule of two strategies here to understand what you will do or do not do. Compare and decide whether this trip is another hormonal wave for your body and then return to several extra weight loss.
If you still stand, then the advice is common: a great shortage and a lot of training. Cardio education will help in the best ways. Excellent and most effective result HIIT education, as well as an application for the same high intensity method, is provided by EMS education.