How to lose weight a very fat man. And what not to do to people with a lot of weight.
On the Internet you can find many template tips for weight loss, which are created like a copier. However, for the most part, any such guidance does not take into account the main factor – physical condition. As a result, any such “guide” is likely to turn into serious health problems, and the result is not worth talking about .
Ukraine , Ukraingate , 26 , January , 2022 | Health
To lose weight with a large body weight and a variety of fat deposits, it is not enough to just sign up for a gym and remove from the diet fatty, floury and sweet. Even regular running and cardio should be practiced with extreme caution.
In this article, we will look at all the steps to losing weight, preparing for each stage and what you really should not do to overweight people.
Step №1 – food
It is logical to assume that if you gain weight for months or even years due to excess calories and poor nutrition, then in the first place this is the basis for weight loss.
Simply put, you always need to start your journey with food.
Of course, eliminating flour and sweets is a good solution, but it is not enough.
First, you need to gradually reduce calorie intake until the body begins to lose weight steadily
It is best to step on 100 calories.
For example, from 3000 calories a day make one jump to 2700, then reduce by 100 every 3-5 days until you can lose weight. If the number on the scales has stopped decreasing, you need to remove another 100 calories.
Secondly, it is important to control proteins, fats, carbohydrates (BHV)
The diet should consist of:
Proteins – 35-45%
Jury – 10-20%
Carbohydrates – 35-45%
It is very important to consume a lot of protein and few carbohydrates (only with a low glycemic index). Fats should be extremely useful, ie no fatty meat, dairy products (sour cream, fatty cheese, whole milk).
Step № 2 – Preparation for physical activity
Why can’t you start jogging and training right away?
There are important reasons for this:
Unprepared cardiovascular system (any physical activity will increase blood pressure);
Weak joints (heavy weight has a detrimental effect on the joints, especially the knees);
Inability to perform a sufficient amount of work (shortness of breath, weakness).
To begin, you need to start with static work. Any light load that can be performed for at least 20-30 seconds.
Also good for push-ups standing against the wall, squats with fixation (holding the back of the sofa, chair or any support to reduce the load on the knees), push-ups with emphasis on the knees and other simplified movements.
Step № 3 – Cardio and aerobic exercise
Once you have strengthened your body, prepared your muscles, ligaments and joints for future workouts, it’s time to move on to something that will really burn fat. If you have reduced the caloric content of the diet and performed minimal exercises in the process of preparation, you should have lost a couple of extra pounds.
Where to start:
The first thing to start with is walking
Of course, many people want to start running right away, but with a lot of weight it will be a difficult task.
Moreover, if you choose 10-15 minutes of running (with a large weight is unlikely to run more) and 40-50 minutes of normal walking at a moderate pace, the latter option will burn far more calories.
Therefore, walk as long as you can every day. One of the easiest ways is to get to work on foot instead of transport.
Also very good help:
Swimming in the pool;
Anti-cellulite massage (hard);
Any kind of dances;
Active sports (tennis, badminton, etc.).
Only when you feel light in the body, as well as sufficiently strengthen muscles and joints, you can switch to regular cardio – elliptical trainer, running or treadmill, stepper and more.
Step № 4 – strength training
Any anaerobic load is very important, so you can not do without strength training.
It is important to train not in the usual strength mode, but to choose something between repeated training and weight training.
At least 90% of the exercises must be basic;
Number of approaches – from 3 to 5 for each exercise;
Number of repetitions – 10-12.
All exercises should be performed at a moderate pace, concentrating on each movement.
Mandatory exercises in the program should include:
Squatting;
Bench press with barbell or dumbbells;
Dumbbell bench press;
Swing dumbbells (in front of you, to the side, at an angle);
Any types of rods (avoid the load on the waist);
Thrust of the upper block to the chest;
Wiring with dumbbells;
Lifting the legs at the height (with bent knees);
Flexion / extension of the legs in the simulator;
All other exercises should be set depending on which muscles you prioritize.
It is also important to remember that before exercise, be sure to do a quality warm-up for at least 5 minutes. Moreover, regardless of training I need to knead the whole body at once, from the neck to the feet.
Step № 5 – fix the result
One of the most common mistakes made by those who are trying to lose weight is addiction.
It is worth seeing the changes on the scales, as immediately melts discipline, aspirations, and all changes are taken for granted. That is why so many people go through a “rollback” or so-called compensation, when all the pounds lost are quickly returned.
Therefore, it is very important to follow the course taken in nutrition and exercise, making them a way of life, not a temporary measure.
Source : Ukrgate
