1. Mark of the diet usually new in your life and not a diet endured for a limited period.
We should make healthy eating and exercise lifestyle. And do not make your style weight-loss diet to follow endured for a limited period. As mentioned, the continuous entry and exit from severe dieting does not work and cause serious problems.
Either make healthy eating and exercise habits of everyday usually is the best solution. And when habits are formed when the human being is very difficult to break it and change it.
Of course it is difficult to change all the old bad habits and replace them with new ones in a short period of time.
But change takes time. And after this period when you have made up the habits of easy clinging to them throughout your life.
And eating healthy does not mean eating tuna and cheese Quraish throughout the day. But eating a variety of meat and fruit and dairy and fat and even desserts such as chocolate food. Of course with a consideration of calories.
The aerobic exercise and it does not mean strenuous exercises and violent, or has been for an hour. But strengthen the muscles for 45 minutes three times a week exercises. You can then practice simple exercises at home and will write all these exercises.
Why diets low-calorie fail
2. Must take care to maintain the muscle mass .
We spoke in a previous article about the mechanism of burning and muscle wasting due to the harsh Alrjemat. So when you follow the diet, it must appropriate amounts of calories and exercise muscle strengthening exercises consumption to maintain muscle mass during dieting.
This is because the muscle or body mass Lean body Mass (LBM) is the key element to increase the metabolism process Metabolism or what some call the burn operations. Ktltk The more muscle, the greater your ability to burn fat and calories on a daily basis. Studies have shown that one pound of muscle burns between 50-70 calories per day.
Even in times of relaxation and sleep, muscles continue in calorie consumption and fat burning and increase metabolism processes. For this reason, the increase in muscle mass of the man or the woman is the best solution to burn fat in the long run without the occurrence of slow burning process.
For these reasons, the muscle strengthening exercises and iron your tools is the best exercises to burn fat and get the body ideal. I will explain in detail in a future article exercises appropriate for men and women.
3. Calculate your daily calorie needs, and must decrease their amount commensurate with your lifestyle.
To lose weight and burn fat, you must eat fewer calories than you consume. In order to increase the weight you have to eat more calories than they consume. Consequently, in order to remain on the stability of your weight, you have to eat the same amount of calories you consume.
The amount of calories you need daily called Pal Total Daily Energy Expenditure (TDEE) or the amount of energy consumed per day. TDEE account after the deduction of the appropriate value of the amount of calories, and this is the foundation of your diet regime.
You should not detract large amounts of calories your consumption of the daily rate. The most you can be put almost 1000 calories. If you tried to reduce large amounts of calories, your body Sasiba fatigue and exhaustion and slow down the metabolism rates and fall in a spiral "reaction famine" or the Starvation Response and your body will stop burning fat.
How the daily needs of calories account.
4. Your workout, and especially muscle strengthening exercises
There is a lot of confusion and misconceptions that revolve around the subject of exercise that helps slimming. There are those who believe that aerobic or cardio exercises or running is the best way to burn fat. And there are those who believe that the sport of walking at a certain speed and after a certain period of targeted body fat for energy.
And there is trying to do certain exercises or buy sports equipment customized to target specific areas to burn Dhunha, such as abdominal devices in TV ads.
And all this is not true, Vtmarin muscle strengthening exercises or iron is the best and the best for burning fat and maintaining muscle mass.
And this is not the meaning of cardio exercises that have no place in your program for weight loss and fat burning. But it is wrong to make the cardio exercises are the core exercises. Subject iron practice exercises to burn fat and big topic deserves its own article. But if you read point No. 2 on this subject, you will remember the importance of maintaining and increasing muscle mass in order to raise metabolism rates and burn calories.
How to help iron exercises to burn fat.
5. Mark your goal loss a pound or two a week, and no more of this.
Pound is 0.45 kg. Ie it must be your goal is about half a kilo or a kilo loss per week. . If you return to the No. 3 point I would advise you'll find the work of a small reduction of calories for the daily needs. Ie if cut down 500 calories a day for your needs, during the 7 days it will be burned 3,500 calories any pound of fat. This is because a pound of body fat by 3,500 calories and, of course, provided that the exercises strengthen the muscles and eat a good amount of protein to maintain its Ktltk muscle.
Any larger than 2 pounds per week loss may lead to cracking and muscle wasting in Ktltk. And the ACSM or the American College of Sports Medicine also recommends that a maximum of 2 pounds weekly loss in fat. The only exception, of course, is that they are very obese and have a large amount of fat to lose. In this case the loss of 3 pounds per week is a reasonable rate.
Account: if you lose one pound a week, this means the loss of 4 pounds per month, or about 2 kg. This means that after 10 months have lost 20 kg! And be your look has changed completely for the better. And all this without starving or violent exercises.
6. Make a long-term written plan.
You should be your goal is to burn body fat, and not just a weight loss on the scale. You can see in the picture two people have the same height and weight and the BMI. You must measure body fat percentage and will accurately explain the manner in another article. Then work plan to burn a pound or two a week, until you reach the ideal proportion of body fat, and is 10-12% for men and 12-14% for women.
Example: If you're a man and 90 LMO your weight and your body fat percentage at 20%. To get to 10% the proportion of fat, you must burn 10% of the fat in your body, which must burn 9 kilograms of fat.
If it's our goal to burn half a kilogram per week, we will need 18 weeks to reach the desired goal. You must take measurements of your weight g fat every two weeks or a month and you must be logged fat weight and the weight of muscle mass Lean Body Mass to make sure you do not waste mass muscle. And also preferable that you follow your results by taking a monthly or semi-monthly images.
We should make healthy eating and exercise lifestyle. And do not make your style weight-loss diet to follow endured for a limited period. As mentioned, the continuous entry and exit from severe dieting does not work and cause serious problems.
Either make healthy eating and exercise habits of everyday usually is the best solution. And when habits are formed when the human being is very difficult to break it and change it.
Of course it is difficult to change all the old bad habits and replace them with new ones in a short period of time.
But change takes time. And after this period when you have made up the habits of easy clinging to them throughout your life.
And eating healthy does not mean eating tuna and cheese Quraish throughout the day. But eating a variety of meat and fruit and dairy and fat and even desserts such as chocolate food. Of course with a consideration of calories.
The aerobic exercise and it does not mean strenuous exercises and violent, or has been for an hour. But strengthen the muscles for 45 minutes three times a week exercises. You can then practice simple exercises at home and will write all these exercises.
Why diets low-calorie fail
2. Must take care to maintain the muscle mass .
We spoke in a previous article about the mechanism of burning and muscle wasting due to the harsh Alrjemat. So when you follow the diet, it must appropriate amounts of calories and exercise muscle strengthening exercises consumption to maintain muscle mass during dieting.
This is because the muscle or body mass Lean body Mass (LBM) is the key element to increase the metabolism process Metabolism or what some call the burn operations. Ktltk The more muscle, the greater your ability to burn fat and calories on a daily basis. Studies have shown that one pound of muscle burns between 50-70 calories per day.
Even in times of relaxation and sleep, muscles continue in calorie consumption and fat burning and increase metabolism processes. For this reason, the increase in muscle mass of the man or the woman is the best solution to burn fat in the long run without the occurrence of slow burning process.
For these reasons, the muscle strengthening exercises and iron your tools is the best exercises to burn fat and get the body ideal. I will explain in detail in a future article exercises appropriate for men and women.
3. Calculate your daily calorie needs, and must decrease their amount commensurate with your lifestyle.
To lose weight and burn fat, you must eat fewer calories than you consume. In order to increase the weight you have to eat more calories than they consume. Consequently, in order to remain on the stability of your weight, you have to eat the same amount of calories you consume.
The amount of calories you need daily called Pal Total Daily Energy Expenditure (TDEE) or the amount of energy consumed per day. TDEE account after the deduction of the appropriate value of the amount of calories, and this is the foundation of your diet regime.
You should not detract large amounts of calories your consumption of the daily rate. The most you can be put almost 1000 calories. If you tried to reduce large amounts of calories, your body Sasiba fatigue and exhaustion and slow down the metabolism rates and fall in a spiral "reaction famine" or the Starvation Response and your body will stop burning fat.
How the daily needs of calories account.
4. Your workout, and especially muscle strengthening exercises
There is a lot of confusion and misconceptions that revolve around the subject of exercise that helps slimming. There are those who believe that aerobic or cardio exercises or running is the best way to burn fat. And there are those who believe that the sport of walking at a certain speed and after a certain period of targeted body fat for energy.
And there is trying to do certain exercises or buy sports equipment customized to target specific areas to burn Dhunha, such as abdominal devices in TV ads.
And all this is not true, Vtmarin muscle strengthening exercises or iron is the best and the best for burning fat and maintaining muscle mass.
And this is not the meaning of cardio exercises that have no place in your program for weight loss and fat burning. But it is wrong to make the cardio exercises are the core exercises. Subject iron practice exercises to burn fat and big topic deserves its own article. But if you read point No. 2 on this subject, you will remember the importance of maintaining and increasing muscle mass in order to raise metabolism rates and burn calories.
How to help iron exercises to burn fat.
5. Mark your goal loss a pound or two a week, and no more of this.
Pound is 0.45 kg. Ie it must be your goal is about half a kilo or a kilo loss per week. . If you return to the No. 3 point I would advise you'll find the work of a small reduction of calories for the daily needs. Ie if cut down 500 calories a day for your needs, during the 7 days it will be burned 3,500 calories any pound of fat. This is because a pound of body fat by 3,500 calories and, of course, provided that the exercises strengthen the muscles and eat a good amount of protein to maintain its Ktltk muscle.
Any larger than 2 pounds per week loss may lead to cracking and muscle wasting in Ktltk. And the ACSM or the American College of Sports Medicine also recommends that a maximum of 2 pounds weekly loss in fat. The only exception, of course, is that they are very obese and have a large amount of fat to lose. In this case the loss of 3 pounds per week is a reasonable rate.
Account: if you lose one pound a week, this means the loss of 4 pounds per month, or about 2 kg. This means that after 10 months have lost 20 kg! And be your look has changed completely for the better. And all this without starving or violent exercises.
6. Make a long-term written plan.
You should be your goal is to burn body fat, and not just a weight loss on the scale. You can see in the picture two people have the same height and weight and the BMI. You must measure body fat percentage and will accurately explain the manner in another article. Then work plan to burn a pound or two a week, until you reach the ideal proportion of body fat, and is 10-12% for men and 12-14% for women.
Example: If you're a man and 90 LMO your weight and your body fat percentage at 20%. To get to 10% the proportion of fat, you must burn 10% of the fat in your body, which must burn 9 kilograms of fat.
If it's our goal to burn half a kilogram per week, we will need 18 weeks to reach the desired goal. You must take measurements of your weight g fat every two weeks or a month and you must be logged fat weight and the weight of muscle mass Lean Body Mass to make sure you do not waste mass muscle. And also preferable that you follow your results by taking a monthly or semi-monthly images.
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