Due to what we lose weightTo start, let's find out how the weight loss process occurs? Thus, to lose weight, we must form a calorie deficit. In other words, you must spend more calories than you get. You can form a calorie deficit in two ways: food and training. There is another 3rd that completes food and physical form and is not a separate option to lose weight: activity outside of training (your favorite 10, 000 stages). Deficiency optionsIn other words, you can reduce food to the required deficit and start losing weight, while not going into the room. Or you can eat chocolate and train more than eaten. In both cases, you will lose weight.And what will lose exactly your size, size or buttock is unknown. The result is not predictable. In both cases. But what to do after losing weight to maintain the result? Unfortunately, this is not written in the recommendations on any diet.Calorie deficiencyLet's start with food. Any internet diet is a huge shortage of calories, cutting your food from your, for example, 2300 - 2500 to 1000 kcal per day. Food itself is unimportant. The meaning of any diet is to create maximum deficit. As a result, the faster the deficit, the faster the weight loss process. But a large deficit is mainly a violation of the hormonal context and a great risk of ruptures.In a long -term weight loss strategy, calorie deficiency must be low - 200, a maximum of 400 kcal per day. Never abandon the daily calorie level at a value of less than 1500! This is the lower threshold of a healthy standard for a woman over 16 years old.With a slight shortage of calories and appropriate work in the corridor, you start to lose weight precisely due to the subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. In other words, the first 3 weeks that you have 200 to 400 kcal less than your daily standard, then eat a daily standard for 3 weeks. But don't exceed it! It is important. Throws a few kg. Then a new circle: deficit - retention. And so on until you find the desired figures. I do not recommend sitting on a shortage without holding, because there will be breakdowns that will demotivate you to do this important thing that will definitely make your life at 180 degrees.How to calculate your standard?Everyone has the individual. And when it comes to a shortage of 200 kcal, it is important not to make mistakes with the standard. In this regard, nutrition specialists have formulas according to your measures. But if there is no way to undergo such tests, then the easiest way to listen to your body is by observation. Try several days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe weight changes, and also count the amount of food. It is very difficult to eat too much with such a grocery basket if you don't add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1 to 2 weeks and observed the weight that will probably not change, you will calculate the right amount. These data will be precisely your body, which is very important. Then, from this standard, you will remove 200 to 400 kcal to create a deficit. In addition, 200 are better than 300 or 400!
What is it?All information chaos on the point of eating this, losing weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, they educate children, deal with other important questions, there is simply no time and possibility of leading such a lifestyle. Wearing a container with food with you is cool, ordering ready -to -use foods with a normal number of calories, proteins, fats and carbohydrates is very practical. But the most important thing in the question of weight loss is that you are not tired of these containers in a few weeks and that you would not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you must be comfortable. You shouldn't feel like a pariah, pressing the cooking lenses when everyone is a friendly company for lunch. Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.
Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.
What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Deficiency optionsIn other words, you can reduce food to the required deficit and start losing weight, while not going into the room. Or you can eat chocolate and train more than eaten. In both cases, you will lose weight.And what will lose exactly your size, size or buttock is unknown. The result is not predictable. In both cases. But what to do after losing weight to maintain the result? Unfortunately, this is not written in the recommendations on any diet.Calorie deficiencyLet's start with food. Any internet diet is a huge shortage of calories, cutting your food from your, for example, 2300 - 2500 to 1000 kcal per day. Food itself is unimportant. The meaning of any diet is to create maximum deficit. As a result, the faster the deficit, the faster the weight loss process. But a large deficit is mainly a violation of the hormonal context and a great risk of ruptures.In a long -term weight loss strategy, calorie deficiency must be low - 200, a maximum of 400 kcal per day. Never abandon the daily calorie level at a value of less than 1500! This is the lower threshold of a healthy standard for a woman over 16 years old.With a slight shortage of calories and appropriate work in the corridor, you start to lose weight precisely due to the subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. In other words, the first 3 weeks that you have 200 to 400 kcal less than your daily standard, then eat a daily standard for 3 weeks. But don't exceed it! It is important. Throws a few kg. Then a new circle: deficit - retention. And so on until you find the desired figures. I do not recommend sitting on a shortage without holding, because there will be breakdowns that will demotivate you to do this important thing that will definitely make your life at 180 degrees.How to calculate your standard?Everyone has the individual. And when it comes to a shortage of 200 kcal, it is important not to make mistakes with the standard. In this regard, nutrition specialists have formulas according to your measures. But if there is no way to undergo such tests, then the easiest way to listen to your body is by observation. Try several days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe weight changes, and also count the amount of food. It is very difficult to eat too much with such a grocery basket if you don't add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1 to 2 weeks and observed the weight that will probably not change, you will calculate the right amount. These data will be precisely your body, which is very important. Then, from this standard, you will remove 200 to 400 kcal to create a deficit. In addition, 200 are better than 300 or 400!What is it?All information chaos on the point of eating this, losing weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, they educate children, deal with other important questions, there is simply no time and possibility of leading such a lifestyle. Wearing a container with food with you is cool, ordering ready -to -use foods with a normal number of calories, proteins, fats and carbohydrates is very practical. But the most important thing in the question of weight loss is that you are not tired of these containers in a few weeks and that you would not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you must be comfortable. You shouldn't feel like a pariah, pressing the cooking lenses when everyone is a friendly company for lunch. Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Calorie deficiencyLet's start with food. Any internet diet is a huge shortage of calories, cutting your food from your, for example, 2300 - 2500 to 1000 kcal per day. Food itself is unimportant. The meaning of any diet is to create maximum deficit. As a result, the faster the deficit, the faster the weight loss process. But a large deficit is mainly a violation of the hormonal context and a great risk of ruptures.In a long -term weight loss strategy, calorie deficiency must be low - 200, a maximum of 400 kcal per day. Never abandon the daily calorie level at a value of less than 1500! This is the lower threshold of a healthy standard for a woman over 16 years old.With a slight shortage of calories and appropriate work in the corridor, you start to lose weight precisely due to the subcutaneous fat. The optimal weight loss formula is 3 weeks of deficiency, then 3 weeks of retention. In other words, the first 3 weeks that you have 200 to 400 kcal less than your daily standard, then eat a daily standard for 3 weeks. But don't exceed it! It is important. Throws a few kg. Then a new circle: deficit - retention. And so on until you find the desired figures. I do not recommend sitting on a shortage without holding, because there will be breakdowns that will demotivate you to do this important thing that will definitely make your life at 180 degrees.How to calculate your standard?Everyone has the individual. And when it comes to a shortage of 200 kcal, it is important not to make mistakes with the standard. In this regard, nutrition specialists have formulas according to your measures. But if there is no way to undergo such tests, then the easiest way to listen to your body is by observation. Try several days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe weight changes, and also count the amount of food. It is very difficult to eat too much with such a grocery basket if you don't add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1 to 2 weeks and observed the weight that will probably not change, you will calculate the right amount. These data will be precisely your body, which is very important. Then, from this standard, you will remove 200 to 400 kcal to create a deficit. In addition, 200 are better than 300 or 400!What is it?All information chaos on the point of eating this, losing weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, they educate children, deal with other important questions, there is simply no time and possibility of leading such a lifestyle. Wearing a container with food with you is cool, ordering ready -to -use foods with a normal number of calories, proteins, fats and carbohydrates is very practical. But the most important thing in the question of weight loss is that you are not tired of these containers in a few weeks and that you would not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you must be comfortable. You shouldn't feel like a pariah, pressing the cooking lenses when everyone is a friendly company for lunch. Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
How to calculate your standard?Everyone has the individual. And when it comes to a shortage of 200 kcal, it is important not to make mistakes with the standard. In this regard, nutrition specialists have formulas according to your measures. But if there is no way to undergo such tests, then the easiest way to listen to your body is by observation. Try several days to eat 3 times a day with clean foods (cereals, meat, fish, eggs, vegetables and 20 g of butter and vegetable oil in half) and observe weight changes, and also count the amount of food. It is very difficult to eat too much with such a grocery basket if you don't add sugar and delicious sauce or start frying. Having considered the daily calorie rate for 1 to 2 weeks and observed the weight that will probably not change, you will calculate the right amount. These data will be precisely your body, which is very important. Then, from this standard, you will remove 200 to 400 kcal to create a deficit. In addition, 200 are better than 300 or 400!What is it?All information chaos on the point of eating this, losing weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, they educate children, deal with other important questions, there is simply no time and possibility of leading such a lifestyle. Wearing a container with food with you is cool, ordering ready -to -use foods with a normal number of calories, proteins, fats and carbohydrates is very practical. But the most important thing in the question of weight loss is that you are not tired of these containers in a few weeks and that you would not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you must be comfortable. You shouldn't feel like a pariah, pressing the cooking lenses when everyone is a friendly company for lunch. Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
What is it?All information chaos on the point of eating this, losing weight, is nothing more than information for people who have a lot of free time to run and look for chia seeds for lunch. For ordinary people who work for 8 hours or more, they educate children, deal with other important questions, there is simply no time and possibility of leading such a lifestyle. Wearing a container with food with you is cool, ordering ready -to -use foods with a normal number of calories, proteins, fats and carbohydrates is very practical. But the most important thing in the question of weight loss is that you are not tired of these containers in a few weeks and that you would not give up an important business. If you are used to chatting with colleagues at lunchtime in your favorite dining room, don't deny this pleasure! Now you can find everything everywhere. The main thing is to be able to choose! Remember that the most important principle of effective weight loss - you must be comfortable. You shouldn't feel like a pariah, pressing the cooking lenses when everyone is a friendly company for lunch. Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Squirrels, fats, carbohydratesThe formula of proteins, fats and carbohydrates also has its own. Someone comfortably perceives a decrease in fats and an increase in food proteins and is starting to lose weight. I founded before my eyes when I increased the carbohydrates in my diet! Yes, the pasta every day and the porridge-moins 16 kg of pure fat! This question is individual, you will not find a single formula in the table, you must experiment the menu before taking the perfect formula. In any case, you will lose weight with a Kcal shortage, but a balanced diet will help start the necessary processes. Sometimes the cutting of carbohydrates in the direction of the protein violates your appetite and you want to wildly chocolate. The main principle that must be recalled: in each of your food consumption, there should be proteins, fats and carbohydrates. And the objective should be the training of good eating habits. The nutrients themselves are very important for the restoration of the hormonal background. For a person with hormonal disorders, helping a nutrition specialist is necessary. If you are a relatively healthy person, you can independently balance the diet. Do not complicate this process by yourself, otherwise you leave, without having obtained the result! The fact that you are considering for a certain caloric time is already very complicated emotionally. Start with a simple if it is not possible to make a menu with a specialist. Keep the balance in carbohydrates at 70% complex and 30% quickly. The protein at a rate of 1 to 1, 5 g per kilogram of your weight (varies depending on the volume of your drive) and the fats of the minimum quantity. But do not abuse with products without fat, you also need fat! 5% cottage cheese is excellent in fat content. Change the ratio of proteins, fats and carbohydrates in different formulas and you observe when you better support a deficiency of 200 kcal and when you lose weight.Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Another question about nutritionIs 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. I managed to throw 16 kg in 5 months, eating every evening at 10: 00 p. m. to 11: 00 p. m. , despite the metabolism!ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
ChooseSo, after establishing food, you have to deal with the training: which program to choose, which load, which exercises and generally a type of fitness. There are many options, you can start with interest. But for sure, you wonder why so many people go to the room for years and that you are still far from the ideal or why there are so many obese people on marathon races.The choice of sport and activity must be associated with your objectives. If we are talking about creating a beautiful body and losing weight for life, activity should be associated with 70 to 80% with training aimed at muscle mass growth.Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Power against cardioWhy 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.Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Why do you need a coachWhen you hear sentences such as "5 best buttock exercises" or "training all over the body", etc. - It is only 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 include strength training and the progress of scales and various exercises for 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. To do this, I recommend finding a professional coach deeply immersed in the subject, has work experience with similar tasks and will help you avoid injury from independent classes with inappropriate equipment. Well, if your coach is a charismatic specialist who can not only work with competence with your body, but also give desired psychological support and motivation, then it is 90% of the success in the process of your transformation. Please note that when a professional athlete is preparing for competitions, he has permanently a coach, even if this athlete himself can calmly prepare other people for competitions. This is how, because it is very difficult to train even a professional. We regret ourselves and do not finalize the pair of necessary repetitions which will give the long effect. Well, if you are not linked to sports, it is very difficult to do a program and define the equipment that examples of many people who regularly engage in the room by themselves and have not yet obtained average results to create the desired figure.Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
Important points that often ignoreIt's a dream. Many are written and said about it. I will only say: if you do not sleep enough, then the effect of your efforts in training is almost doubled and the disturbances of the food are necessarily followed. Our muscular fibers are restored in a dream, and if there was little time to sleep, the muscles did not recover and therefore did not develop. And we discovered that the presence of muscles in the body is the key to a beautiful figure.The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.
The pace of weight lossOptimal weight loss is 1, 5 to 3 kg per month. This, of course, concerns pure fat. You must understand that losing 2 kg per month is very good, although Tank's girlfriend has lost 7 kg per month - and it is a bad result. It means worse here! Why do I focus on this? Because you should have an adequate perception of this process. After our client, after a month of intense training and nutrition normalization, she did not want to extend the weight loss program, and I asked her: "What is the problem? " She replied: "I have lost only 5 kg of your training, it's so small. . . " just! Imagine that the woman launched 5 kg in a month, and if in a year, it will be 60 kg! Little? I beg you, be careful and thought about the long -term result! Go out for the creation of the perfect figure for two years, and during this period, you can get amazing results. You can decrease by 2-3 sizes of clothing in the first six months, but the rest of the time will take to create proportions and reliefs.What about hormones?If you know hormonal problems, go to a nutrition specialist who will restore the hormonal context. And, therefore, weight loss will be a side effect. After that, you can independently balance your diet.What if you need to lose weight quickly by a sea trip?To understand if you will do it or not, here is a viewing table for two strategies. Compare and decide if this trip is worth another hormonal wave for your body, then turning a few additional pounds.If you always stand, the advice is ordinary: a large shortage and a lot of training. Cardio training will best help from loads. An excellent and most effective result is given by HIIT training, as well as EMS training with a program according to the same high intensity method.