Mistakes in losing weight – what to do when trips to the gym do not work. Fat does not go what to do.
There are no big bones, no genetics, and no other popular “excuses” that can easily explain the lack of progress. The main problem is the excess of calories, Ukraine , Ukraingate , 15 , January , 2022 | Sport
This can be achieved in two ways – eat a lot or exercise a little.
It is impossible not to lose weight if you consume fewer calories than you expend. These postulates are as indisputable as the laws of physics.
Many of the largest studies show that the main reason is the inability to calculate the caloric content of food and estimate the number of calories burned. As a result, the athlete thinks he eats little and trains a lot.
If there is no result, the blame lies with other reasons (predisposition, genetics, etc.).
What to do and how to get out of this situation? There are simple rules for this:
The diet should be comfortable
It should not be taken as 1-2 months of torment. Eat healthy food, do not overeat, arrange unloading and loading days.
Go for calorie rotation (for example, 3 low-calorie days, 3 medium-calorie and 1 high-calorie day a week);
Lean on cardio wisely
It is important to remember that there is more than just running. Many types of cardio can be much more useful than running (HIIT, cycling, jumping rope, strength training in a repetitive style, etc.) and this should be used.
On average, it is best to do 2-3 long low-intensity sessions of 40-60 minutes a week, as well as 2 high-intensity cardio;
Nutrition should be healthy
Girls often sit on porridge and other types of mono diets, which, unfortunately, are very popular. It is important to remember that the body must receive all the necessary micro- and macro-nutrients, without them you can forget about the result. This will not be a diet, but a simple fast, which will then trigger the mechanism of hypercompensation (and everything will return twice);
Do not evaluate the result by weight
This is a huge mistake. Evaluate by its shape in the mirror, as well as by measuring the volume.
For example, athlete A on a diet loses 5 kg, athlete B loses weight by only 4 kg, which should be the worst result. But at the same time, athlete B will gain 3 kg of muscle, training properly. This means that in total he lost 7 kg of fat! Visually, the difference between athletes A and B will be drastic and not in favor of the former.
Conclusion? Do not focus only on weight loss and lowering the numbers on the scales;
Count the calories of food
It is not necessary to know exactly how much protein, fat and carbohydrates in each product you eat. You need to understand which nutrient predominates and to get what you use a particular product (for example, chicken breast – protein, cereals and vegetables – carbohydrates, vegetable oils and nuts – fats).
Well, pay attention to the total calories. If it is not listed on the package, use the tables that can be found on the Internet for all existing products.
Conclusion
Many people want quick results, but it is important to remember that this does not happen! You need to methodically work on yourself and gain patience. Progress is seldom lightning fast.
Burning fat is also not fast, it will take at least 2-3 months. Of course, when it comes to healthy fat burning (while maintaining muscle mass), not total weight loss.
By the way, the latter will always be incredibly harmful and will only lead to an unpleasant setback, or health problems.
Regardless of your goals, be sure to spend enough time sleeping (at least 8 hours), eat right and maintain water balance.
Source : Ukrgate