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Rules for successful weight loss

 Rules for successful weight loss

Rules for successful weight loss



Most of us want to lose weight, but there are no limits to what can be done to reduce weight. What we do We offer you rules for reducing weight, which you can find in the following article.


 Weight loss will not succeed without fitness training!

 How can you lose weight? What should your exercise and lifestyle program include in order to obtain the best results?


In the beginning it is important to understand that the process of losing weight is a complex process, and in order to succeed there are no magic solutions, but there are solutions that will guarantee you the maximum success when combined together.


Is there a local weight loss?

A common question among trainees is: "How can I lighten the stomach?" Or "How do I lighter the thighs?" To clarify, we say that there is no such thing as "topical weight loss".

Fat cannot be removed from a specific area! Abdominal exercises will not "loosen" the abdomen! It will strengthen your abdominal muscles, but as long as layers of fat are above them, they will remain even if you focus on abdominal exercises.


How to reduce weight?

How can get rid of excess body fat and refine it? Although the process of losing weight is complex, it is about one variable that decides whether or not we lose weight. What is this variable?


Balancing daily calories, it is very simple, we enter energy into our body through food, and we excrete energy through physical activity, and this is what helps maintain the body:


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When the amount of energy we put in is greater than that we take out (the caloric balance is positive) our weight increases.

When the amount of energy we enter is smaller than the amount we expend (caloric balance is negative), we lose weight.

When the amount of consumption and burning is equal (calorie balance) we will definitely maintain the same weight.

This is not a big secret, the question here is not just how do we convert this balance from positive to negative, but how do we cause it to be negative so that most of what the body loses is fat, not muscle?


Here are 4 golden rules that when used together, you are on the right track to losing weight:


 1- Proper nutrition, not severe diet

One aspect of the scale concerns only your food. Many start with dieting, cutting back on food intake, sticking out for two weeks or a month, and then returning to previous eating habits and weight, often with an increase.


So it is not in vain that doctors, trainers and nutritionists talk about proper nutrition that adopts healthy daily habits, which is adjusted by a qualified nutritionist, this is a crucial stage for success.


Many people think that there is no great importance to what they eat as they train, and vice versa, when you train the more important it is what you eat to provide the body with the important nutrients for training and weight loss.


There is no need for a specific diet for athletes, but it is imperative to maintain proper nutrition throughout the day.


Now, you played correctly with this card and one side of the scale is already at the right level.


2- Fitness training and physical activity

 To get in the process also to change your body composition, you have three additional trump cards. Once you use these cards too, victory will be upon you. Without it it is not possible to reach the goal.


These are the types of exercises that are necessary:


 The first type: aerobic exercises - aerobics

 Aerobic training to strengthen the heart-lung system, through training that activates a large number of body parts, or the whole body, such as: walking, running, cycling, swimming, climbing stairs, rowing etc.


Many people who train for the purpose of weight loss focus on these exercises. In aerobic exercise, we burn a large number of calories, and this is necessary to lose weight, but it is not enough.


 Type 2: strength training

 It is training to strengthen muscles by working against a resistance device, such as: weightlifting, strength devices, resistance to body weight, against a trainer's weight, and other aids.


A common mistake some trainees have is that when they hear about weightlifting training, they immediately hold back, because:


Fear of training complexities, the importance of accurate implementation, and the need for good coaching.

The myth is that strength training is for those who want to develop their muscles.

What they do not know is that the change in body shape and appearance is only achieved by combining strength training, which helps to raise the body's metabolism (BMR).


In order for the body to stay alive, it consumes energy, and burns calories constantly, even while sleeping or sitting, and when you continue strength training and increase muscle mass, the body burns more calories.


An additional effect on weight reduction is related to the training itself, and in strength training many calories are burned, and in correct strength training, even more calories can be burned than aerobic training.

The third type: daily activities

Daily inactivity is another cause of obesity in our time, whether in children or adults. The development of technology relieves the body of everything that it had needed effort in the past:


In the past, people used to go hunting, today we open the refrigerator and put the food in the microwave.

Automobile elevators certainly do not contribute positively to this area.

Devices like televisions, computers, etc. have become smaller over the years, while we have grown in size.

Any activity that we add to our daily activities, even a short one, increases our caloric intake. So you must:


Take the stairs instead of using the elevator.

Walk up on the moving elevator.

Parking the car in a remote location.

Remember to move even during the workday.

And you will gain a lot of calories burned almost without realizing it, or without devoting much time to it.


A sport without feeding?

In addition to people who continue to exercise without committing to proper nutrition, there are those who believe that by maintaining only nutrition without exercising, they will succeed in reducing weight.


It might happen that they lose a few kilos, but it is a fake weight loss. When focusing only on diet without exercising:


The body's metabolism decreases, which causes fewer calories to burn.

The body becomes relaxed and "flabby".

Less fat.

Symptoms such as excessive nervousness and depression may appear.

Now you know exactly what the real weight loss process is and what you need to do to achieve it. The best results will be achieved by combining these 4 winning cards.


By doing so, you will achieve weight reduction, health, and also a significant improvement in the quality of life and personal feeling. So when will you start? Urgent good righteousness.

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