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Hello every one:)
Today im concentrating on people who want to lose weight/fat.If you follow my blog then you know my previous post was about gaining weight.
The difference between gaining and losing weight is pretty obvious.
Putting on weight = eating MORE
Losing weight = eating LESS
Too gain weight all you need to do is eat more healthy food and even without exercise you can reach your goal.
*If you want to look better and build muscle then add body weight training to your diet.
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When it comes to losing weight and fat,first what you should start doing is EAT LESS.Now,if you want to do it effectively you HAVE TO start training.Not every training plan is good.I met people who wanted to lose weight/fat they were obese ,overweight and they started hitting the gym and doing weights,dumbells,training biceps,chest,back,legs like bodybuilders do.After a while their body and weight was still the same ...if it changed it changed only a little bit
WHY????! what do they do wrong? ...
Im explaining now:
1.Lets start from food
EAT LESS
AVOID sugars,sweets,chocolates,honey and anything that has high content of sugar
DO NOT EAT TOO MUCH FRUITs!!! yes fruits...friuts are good for you but they contain sugar mainly thats why if you wanyt to eat them ,eat them just after the exercise and small amount or small amount just before.
AVOID high carb meals.Carbs are important but you must cut the amount of carbs if losing fat and weight is your goal
CUT the amount of bad fat.Deep fried food especially. And No! ...olive oil,rice oil,flax oil,all kind of seeds,nuts are NOT BAD ....Its a source of good fat and you should be eating it in a right amount.Fat intake has a serious impact on your health,hormons especially.I would not recommend eating less than 1g of fat per 1kg of your body mass. Eat GOOD FAT!
EAT MORE VEGETABLE
NO ,A BIG NOto slimming tablets,slimming tea,magic supplements after wich you may lose all fat or unwanted weight.Of course some of them have ingridients that could help you reach your goal but THEY WILL NOT DO IT FOR YOU!!!and very often they contain dangerous for health ingridients,chemicals.Dnt waste your money and what is more important your health
Eat smaller portions more often
CONTROL YOUR PROGRESS AND CHECK YOUR WEIGHT ONCE A WEEK
2.Now...the training plan.
DO NO DO THIS
You want to weight less so STOP DOING bodybuilding exercices!!!!! and START DOING CARDIO,cardio and..... cardio once again.This is what you should be concentrainting on.Jogging/running,cycling,swimming,skipping etc etc. Your training session should last 30min. to 1h. and be intensive.You need to sweat and your HR heart rate should be on minimum 70% or more.(Beginners shouldnt be worrying about it).Of course you can start from doing light workouts,short jogs or short trips on pushbike or use stationary bike or training on rowing machine.You need to sweat,train hard within your limits.Train every other day for better results.
Follow these tips at the beggining and when you will see how KG's go down and your body get slimmer you can start counting your callories and try different kinds and more advanced methods of training.Concentrate on diet and simple exercises first.Do not be lazy :) and remember- you do it for yourself ! Just think of benefits of losing weight.
@gym-info