How to lose weight correctly?
To lose weight successfully, you know what to do sport and not rely solely on the regime. Of course, it works but it has a good chance of ending up with a thin but soft and unattractive silhouette. When we talk about diet, we think first in running or any endurance sport. But there are better, more efficient!
In fact, the best way to lose fat is to combine a cardio training, weight training and diet. This is the winning combination!
Strength training will help you during and after your diet to stabilize your weight. With an increase in muscle mass, you will increase your metabolism and therefore the number of calories you consume at rest.
Diet, possibly followed by a "dry" - a diet in the jargon of bodybuilding - is a difficult experience for the practicing bodybuilding period. It must lose its fat and try to keep the maximum muscles to display a physical dry, sharpened see frayed.
How much weight can you lose?
If you are overweight and need to lose weight accumulated over the years, or due to a good ground, you must have the reasonable objective loss of about 1 pound per week. It is a realistic goal and not excessive. Wanting to lose more is quite possible but weight loss may be muscle mass, and this is not desirable at all.
Indeed, muscle wasting lowers metabolism, that is to say the consumption of calories by the body. Ideal if you want to be a victim of the effect,
For 10 pounds overweight, it will take on a regimen of 2 months and half, variable between individuals. Some will lose a lot and quickly at the beginning of the plan, for others it will be slower. For example, if you are obese with a large excess fat and in addition you are retaining water, you probably lose more than a pound a week for your body, in addition to fat loss, lose water stored in excess.
In most cases, the loss of a pound a week is a good reasonable pace.
Why diets do not work?
We know diets do not work over the long term. This has caused an uproar in the press and that is what most studies that have investigated the effectiveness of these plans show. You lose weight but the pounds taken up in the long run, with a little bonus. Here we offer you a way that is proven and works.
People usually turn to drastic diets or miracle methods found in magazines and are victims of "yo-yo" effect. Indeed, the body adapts and reduces its basal metabolism when it is facing a "famine" that lingers. It is then necessary to adapt and use less energy.
Energy calories of these restrictive diets are generally low , and protein intake is not always suitable .
The body will then draw directly into the muscles - reserves of protein and energy - to compensate for this lack . Less muscle is lower metabolism so calories burned by the body.
These deprivations can not last forever , they eventually crack and show the usual diet before, then loosen or downright Worst food.
They regrossissent even more than before even while eating "light" because the decreased metabolism and body made reservations in case of another famine ... These plans also deprive of vitamins and minerals , with adverse consequences for health (calcium particular). In addition , the social life is affected because dieters long are constantly tired and aggressive , and it is the spouse or child support ...
In short, as you can see, restrictive diets are ineffective and harmful in the long run .
What do weight during a diet ?
For the beginner bodybuilding - fitness or - decides to couple his plan to lose fat with sports sessions, you can view the fitness program section to implement your program. There are many tailored programs and objectives of a beginner. The easiest way is to do all the body during exercise , 3 times a week. Add to your strength training three cardio sessions a week as the bike or running .
For others who are already training or who have completed a ground , it is preferable for a system of training in short series, not to lower its charges for not losing muscle and increase the rest between series because it gets less and less quickly when dieting . Indeed, during a diet , there is decrease in maximum exercise capacity due to the reduction of the stock of muscle and liver glycogen due to carbohydrate restriction . It is therefore not the time to try to increase its performance.
Cardio during the regime
The cardio training is useful for losing calories and raise metabolism during and after sitting for several hours. The long drive will eventually consume a little fat but do not abuse it under pain of being flat and buler muscle.
Cardio session can be done preferably during rest days ( for beginners) or after weight training (for trained ) , always after ! Leave on 3 sessions per week . We can do 20-30 minutes of cardio if you Casez session after weight training. If a session is dedicated to cardio on a day of rest, 45 to 60 minutes will do.
Move and Be Active !
Another way to increase energy expenditure is to have an active life, other than to stay on the couch and cultivate laziness. Some simple to apply as does walking instead of taking the car , not watching too much TV or play video games , walk out with your children and examples , cleaning more often , a little lower heating etc. It is ... to act on his or her lifestyle and change bad habits sedentary .
How to eat during the diet?
As a result , some nutrition tips to help you implement your plan weight loss or dry :
Do not reduce your calories brutally !
It is certainly the best way to lose weight, but also muscle mass ! Rather, it is advisable to gradually reduce food intake.
For percentages of each nutrient , if you want to lose weight and reduce the loss of muscle mass , leaving 30 % of calories from protein , 20% fat and 50% carbohydrates. Use the table for the calculation of calories present in the diet section of the site or online calculator calories this site.
Make 4-6 small meals a day rather than three hearty !
Many nutritionists recommend this way of eating . The advantages are many : increased metabolism ( digestion) , better absorption and utilization of nutrients and calories, improved production ( endocrine ) hormones, increased protein synthesis, quicker recovery , stable energy levels , etc. . You have to eat more often and distribute caloric intake.
Eat quality protein sources !
If you are new to fitness and do not know anything about nutrition, see Nutrition section of the site to be sensitized on the importance of protein when on a diet with bodybuilding.
Whether you are in the plan or dry , eat quality protein at each meal and vary your sources to maximize absorption .
For example, you can complete animal protein with vegetable or starch from legumes. Maintain a high protein intake but not excessive. We suggest 1.5 g / kg of body weight of protein to a diet with sport, and from 2 to 2.5 g / kg for those who are weight training and want to dry and sharpen . In practice , an athlete of 70 pounds will take 2 x 70 = 140g of protein, spread over 4 or 5 meals and snacks.
Prefer complex carbohydrates rather than simple !
Reduce carbohydrates gradually but never remove the long term , to keep enough energy for your daily activities and your athletic training .
At the discretion of the scheme and the results on your body , it will adjust this parameter that is to say to increase good carbs - low glycemic index - if there is too much weight loss or decrease if does not lose enough.
Simple sugars of high glycemic index may be consumed after the session to speed recovery and replenish glycogen .
It will adjust the supply according to the intensity of the session . It is best to reduce the intake of carbohydrates in the evening to avoid storing them as fat. The evening meal is rich in protein and low in carbohydrates.
