2-How to lose weight correctly?

2-How to lose weight correctly?

you must read 1-How to lose weight correctly?

Reload periodically carbs!

Reload carbohydrate helps stimulate muscle anabolism . Carbohydrate charging is a technique used by bodybuilders to not be flat, and avoids the low calorie diet too lowers energy levels and hormones. This allows the muscles to reload glycogen and keep the strength and volume. Consider also that strength training is catabolic , that is to say, it destroys muscle. To limit this catabolism , eat carbs after the workout . This power cycle principle is the basis of the zigzag regime discussed on this site.

In some systems , there is the principle meal wildcards ( once or twice per week) that recharge and have fun from time to time to take psychologically and socially .

 Eat low fat but enough for you!

Chasing fat to no longer swallow a single gram is harmful to health. We must eat enough to avoid deficiency . Prefer oils rich in essential fatty acids ( olive oil , nuts , fatty fish etc. .. ) and never get below 10 % of caloric intake.

 Choose foods that have a good satiety index !

These are the ones that stuff , fuller and stall. These include: the whole grains, fiber , vegetables, legumes , fruits, oatmeal , etc. .

They do not make you fat and fiber are not absorbed by the body. In revanchent , you avoid cravings and feed you properly. You should not be hungry during your diet otherwise you jump on the worst food. To do this , you must eat the right foods and more often, but not necessarily in quantity and calories.

 Some supplements can help you !

Supplements with a " thermogenic effect" do increase heat production by the body. Include the caffeine or guarana, stimulating fat burners . Those herbal as blackcurrant, Orthosiphon , artichoke , dandelion have some interesting properties. Others are lipotropic as choline , inositol , guarana , chitosan or Citrus Aurantium . They may be more at a loss diet weight but mostly bet on good nutrition.

How to check the results?

There are several ways to evaluate and verify the changes in your body during your diet. You can use a compass to manually measure at several points of the fat under the skin. There is also the impedance scales . 

They give an initial response even if these values, not always reliable , are to be taken lightly . However, they are used to assess changes in muscle and fat.

The best way to check your appearance, in addition to weighing, is the measurement of waist circumference.

 Also ask the opinion of another person , a relative, to assess your physical changes because when we see every day, it's hard to evaluate things .

Following the assessment and results , it will adjust your plan is to say to increase caloric intake if you lose too much weight and muscle volume, or decrease if you do not lose or not enough .

And after the diet ?

If your goal was to see the dry diet , here you are relieved of those pounds . You have reached your goal, you are finally dry and did not lose too much muscle mass. Maybe you want to stay in good shape , keeping you at a low body fat . But know that it will be difficult then take muscle mass under these conditions, the gains will be slow and weak. In addition, there will always monitor food.

If your goal was to lose weight to improve your figure, it is now necessary to stabilize your weight. You have acquired a good experience in building muscle , cardio training and nutrition has less secrets for you. Your goal now is to find a balance between training and maintaining a healthy but not as strict as it used to lose fat nutrition. Requires that energy expenditure is now equal to the caloric intake.