If the fight against excess weight was reduced to proper nutrition and increased physical exertion, everything would be simple. Eight important, but underestimated rules of losing weight, will help you to succeed.
Author: Bill Geiger
It's hard not to hear voices. When so many people suffer from obesity – about 2 / 3 population – we are constantly being called to fight overweight.
But you already heard it. As well as the fact that diet and exercise are the keys to success. Meanwhile, when developing a detailed slimming strategy, it is not so easy to make the right choice, especially when some recommendations seem paradoxical. For example, the idea that strength training in the middle range of repetitions is more effective in terms of weight loss than working with low weight and a large number of repetitions.
I propose to put aside what you already know about losing weight, and focus on issues that elude your attention. Take for a rule these 8 tips, and you will be much closer to the beginning – and the completion – of the transformation of your body.
Rule 1. Do not trade light weight
Strength training is an important element of a successful weight loss strategy, but opting for light weight and a large number of repetitions will be a mistake. It is important to maintain and stimulate muscle growth during the fight against excess weight, as muscle tissue is metabolically active, that is, burns more calories throughout the day, even when you are resting.
To increase and keep the maximum of muscle tissue on the background of the diet can be through training with a moderately heavy weight in the range of 8-12 repetitions. Light weight – even if you do a lot of repetition – does not support the maximum amount of muscle.
But that is not all. Exercising with a moderately heavy weight, you are more likely to increase the intensity of metabolism within 24 hours after training. This effect, called post-training oxygen consumption (EPOC), burns far more calories than a low-load exercise. In short, the fact that you can perform more light weight with more repetitions does not mean that you will get more from the training.
Choose multi-joint exercises (squats, bench press, traction and so on). They expend more energy, because they require the coordinated work of many muscle groups. In addition, these exercises stimulate the secretion of testosterone and growth hormone, which help maintain and build muscle mass.
If you want to increase the intensity of the workout and burn more calories, try supersets, during which perform two exercises in a row without rest between them. So you raise the heart rate and shorten the duration of the workout.
Rule 2. Burn fat during cardiovascular workout
Half an hour of work on an exercise bike or a treadmill does not hurt, but not all cardio exercises are equally useful. A lazy low-intensity approach is, of course, convenient – it gives you the opportunity to focus on your favorite TV series – but you will burn much more fat in the same period of time with the help of a high-intensity interval training (VIIT). VIIT allows you to burn more calories during and after the workout thanks to the EPOC mechanism – the excessive burning of calories, which lasts a very long time after the training has already ended.
As the name implies, WIIT is an intensive training technique in which short intervals of submaximal cardio-loading (30 seconds) alternate with less intense recovery periods (about 30-60 seconds). As your training improves, heavy intervals will lengthen, and rest will become shorter.
VIIT can be performed on any cardio, and even on the street, using sprints. Use the 2-3 methodology once a week during 30 minute sessions.
Rule 3. Continue to move between approaches
If you want to burn more fat and speed recovery, then what you do during the 2-3 minute rest between approaches can be one of the decisive factors. In 2008, scientists from the University of Santa Cruz showed that subjects who performed 30-60 second cardio exercises between strength training approaches, accelerated post-training recovery and recovered more quickly between approaches.
Jim Stoppani, Ph.D. and author of the book "Muscles and Strength: A Great Encyclopedia", calls this technique cardio acceleration. His recommendation is 30-90 seconds of high-intensity aerobic activity between conventional strength training approaches. By the end of the workout, you will complete a full session of high-intensity cardio exercises, similar to VIIT, without increasing the total duration of the training session.
For this, you do not need a treadmill or cardio. You can perform such exercises as lifting to the platform, taking on the chest with dumbbells or even running on the spot. Start with 30 seconds of aerobic activity and increase by 15 seconds as your stamina increases. Do anything, just do not sit still!
Rule 4. Less than dinner in a restaurant
Today people have dinner or dinner in cafes and restaurants twice as often as 30 years ago. Although you can order healthy food in the restaurant, studies show that it is extremely difficult to do this. Published in the online magazine "Nutrition and Public Health" data indicate that people who cook dinner at home no more than once a week, get daily more than 137 more calories (about 6,3%) than those who eat at home 6-7 once a week. Having dinner at home, you save money and control all the ingredients. In addition, restaurants have a habit of serving large portions.
Rule 5. Always have a snack before you leave home
You probably admit this mistake: go to the supermarket hungry. Hunger influences your choice, and eventually you find yourself with a cart full of useless products, which you would not have bought in the usual situation. If you have a bite before you leave the house, making the right decision will be much easier.
In shopping malls, cinemas or a picnic with friends, you face threats to the diet. At every opportunity, eat healthy food or snack before leaving home to avoid temptation. If I'm not too hungry, I'm not likely to succumb to the temptation of fat popcorn or other food debris. It is much easier to resist the impulsive purchases of empty and useless food, when the stomach does not starve.
Rule 6. Replace the starchy carbohydrates with vegetables
If you like meat and potatoes, you can easily justify your choice with plenty of protein and starchy carbohydrates, fueling muscle growth. But if you want to become slimmer, you need to reduce carbohydrate intake, replacing vegetables with sources of starchy carbohydrates. So you will save a bunch of calories with each meal.
Try salad with non-caloric dressing instead of mashed potatoes, or eat a grilled chicken sandwich without a sweet bun, adding a couple of tomato slices. Nekrahmamistye carbohydrates will help you to feel saturation with less calories.
Rule 7. Replace fruit juices and other drinks with water
Believe it or not, but about 37% of the energy value of the diet is hidden in sodas and fruit juices. This is very sobering news, which runs the risk of making an impressive gap in your daily diet.
Cut the flow of calories from the worst of all possible sources – sweet drinks with sugar, sharply raising the level of insulin – with the help of ordinary water. If it does not seem very tasty to you, squeeze a lime or lemon slice into a bottle of water, and drink with pleasure.
Options without sugar are much more useful for your waistline than sweet drinks, unless you think that diet cola allows you to consume more calories from other sources.
I came to the conclusion that it's much easier to stick to the strategy when I approach it with all responsibility. In general, I have no problems with motivation, but like all people, it is difficult for me to take the first step, and in a few days to stick to the plan it becomes easier.
To catch up with the departing bus is very difficult. I'm helped by one trick: I start my week on Sunday, and not on Monday. In the gym there are not enough people, I have nowhere to hurry, I can eat when I want and what I want. When Monday comes with its inevitable chaos, I already have one perfect day, so I'm not likely to miss a workout or a snack in fast food. Combine a couple of successful days, and your chances of success will increase dramatically.