Both experienced and novice athletes train in the gym. On average, 80% of all gym visitors want to either gain muscle mass or lose weight. In order to achieve a good and fast result, you need to build your diet. In addition, you or the trainer should draw up a training program for weight loss. These two factors are equally important. The result will depend on them, so you need to sort out each of them in detail.
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Subcutaneous fat accumulates in people who lead a sedentary lifestyle. In addition, the disorder occurs in those who have health problems or simply a slow metabolism, for example, endomorphs. If you have any disease that manifests itself in the formation of excess weight, you first need to cure it and consult a doctor. Only after that, you can start training. If you have a sedentary lifestyle, then the solution is simple. You must distribute incoming calories so that the body spent more than it consumes. About 60% of success depends on nutrition. Proper diet for weight loss will help in the shortest possible time to get rid of extra pounds. This knowledge is necessary in order to exercises for weight loss gave the best result.
How to choose a balanced diet?
Excess weight will go away when you will consume fewer calories than you expend. The body will have to burn natural reserves – fats for full work. When you go on a diet for weight loss, you need to reduce gradually the number of calories until the loss of excess weight is 800 grams per week. Don’t exceed the mark of 1000, because you will lose not only fat but also muscle.
The basic principles of nutrition.
- Fewer calories. You need to reduce the calorie content of your diet. However, you can’t do it sharply, because this can lead to serious stress and metabolic changes. First, you need to abandon the fatty and sweet foods. They are too high in calories and harmful. Next, slightly reduce the calorie intake of food.
- 4-6 servings. The whole daily diet should be divided into several meals. If you eat large portions, but less often, then part of the food will go to energy for life and muscle growth, and the rest – in fat. Therefore, you should eat often, but small portions. However, you must remember the following:
- – Do not eat 2 hours before a workout and 2 hours after it.
- – Eat most of the food before 18:00. This doesn’t mean that it’s impossible to eat after 18:00. It’s possible, but the food should be as lowest calorie as possible (fruits, vegetables, salads, protein shakes, cottage cheese).
- Much water. Water is always useful, including when losing weight, because it is involved in the fat burning process. You need to drink up to 3 liters per day.
- Smooth end of the diet. If you finally achieved a long-awaited result, this doesn’t mean that you can now eat anything. You need to continue to monitor the calorie content of food, otherwise, you will quickly return to original size. Ending a strict diet should be smooth until your body weight is stable.
Sports nutrition against excess weight.
You can use special sports nutrition for weight loss to achieve a faster result. It will not replace your full-fledged diet and will not eliminate the need to monitor the number of calories, consumed during the day. On the contrary, sports nutrition will help you more clearly regulate these indicators and flexibly influence the caloric content of food, if necessary, increasing or decreasing it at the expense of nutritive proteins without large amounts of carbohydrates. Let’s consider the most effective supplements, which help you achieve goals:
- L-carnitine;
- Vitamin and mineral complexes;
- Protein;
- Fat Burners;
- Amino acids and BCAA;
Properly using these nutrients, the effect of your workouts will be the best.
Fat burning exercises.
Aerobic workouts are best suited for people, who want to lose weight and form a relief figure. They strengthen the cardiovascular system, increase endurance and efficiency of the organism. In addition, such training accelerates the recovery of the body after strength training, as well as mental health, increases resistance to stress.
The program of training for weight loss will be quite dense: to achieve fast and high-quality results, you have to do 5 times a week, and 3 of these 5 workouts will last at least an hour.
The basic principles of exercises:
- It’s necessary to train at least 3 times a week. The more often you train, the faster you will notice the result. The best option would be daily workouts.
- A weight loss program should consist mainly of aerobic exercises (running, swimming, etc.). However, strength training is also necessary, since it’s very important to maintain muscle mass when getting rid of excess weight.
- Starting a workout, increasing the load should be gradual, so that body gets used to physical work.
- Training should last at least 30 minutes. The optimal duration is 1 hour. The longer your workout, the faster you will burn excess weight. However, it’s not necessary to train longer than 2 hours – better save your strength, and the next day goes for a run or swim.
In addition, the coach should consider the following factors, when he compiled an individual training program:
- Age. This important factor may limit the list of exercises used during training. For example, a teenager 16 years old is not recommended to do deadlifts with large weights.
- Health status. This aspect is no less important because the purpose of training for burning fat is not only to lose weight, but also to preserve health, and not to destroy it. If you have any doubts, it is better to consult a doctor before starting training.
- Schedule of life. A person working as a loader and an administrator at a computer club need different approaches to training, as one sits on a chair all day long while the other spends many calories during the day at work.
Such factors are not few. Therefore, training for losing weight with a personal trainer often gives a greater effect than an independent struggle with your reflection in the mirror.
I listed the basic principles of training and the rules for building a diet, which together will help you lose weight quickly. It is worth noting that gaining muscle mass is harder than losing weight. So don’t be afraid of diet and exercises. Starting bravely, you quickly get involved in a sporting lifestyle. Let your motivation be to transform your reflection in the mirror and improve your well-being, increase stamina and vivacity!
Useful links.
I used several helpful resources to write this article:
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