No matter where you start or how far you go, it's hard to lose weight. At some point, most people try to lose weight and eventually quit smoking because of smoothness or incorrect guidance. There are also endless weight loss gimmicks that advertise that you are the only thing you need to lose weight. This is not true at all. Nothing will help you lose weight. It's a combination of puzzles that must all be blended together to complete your weight loss puzzle. Here are some things you don't need to know during the weight loss process:
Don't just do aerobics
Although aerobic exercise should be part of your plan, it should not be the only thing in your plan. Yes, aerobic exercise is very good for burning calories, obviously requiring good heart health, but when it comes to losing weight, aerobic exercise is only a small part of this problem. Now I am not saying skipping aerobics because it really needs to be done, but it is not the most important point in a good weight loss program. You still want to exercise about 5 days of cardiovascular activity every week for the best results.
Lift at least 3 times a week
Weight lifting and strength training are absolutely essential in terms of weight loss because it helps build muscle. Why is this important? As you exercise muscle, your metabolism increases, allowing you to burn more calories. As muscle tissue increases, bones become stronger, and building muscles is also good for bone health. For beginners, lifting 2-3 days a week is enough, but once you want 3-5 days a week, it depends on your plan.
Don't be too fast
Trying to do too much too fast is not good for your adherence to the fitness program because it is not done enough. Many times, people will try to do too many things, and eventually burn and restore the old habits after 2-3 weeks. The typical 4-week weight loss master on Instagram boasted a 20-pound weight loss program that is easy to follow, but the truth is that these plans are not enough to discourage long-term health habits. Don't get caught up in these "inspirational" four-week shifts, because most of the time, these people will eventually re-add this weight and start over in a few weeks. Take a slow and steady approach and you are more likely to succeed!
Identify realistic short-term and long-term goals
In order to supplement the above, realistic goals are set for more stable results. A weekly weight loss of 0.5-1 pounds is a very realistic and possible goal for almost anyone, no matter how likely you are to be overweight. If your goal is to lose an average of 2-4 pounds per month in a year, then you lose 24 to 48 pounds in a year! Needless to say, you will build lasting, healthy habits that you can continue for the rest of your life.
Do not take fat burning supplements
These are usually a waste of money to wrap a fancy advertisement, not a real claim on how to work. Most "fat burning" supplements don't actually burn fat! If they do anything, they will help you burn more calories by increasing your metabolic rate, which can lead to weight loss, but if you don't burn more calories than you consume, then you won't lose weight. Some supplements will claim that they can "target abdominal fat" which is ridiculous. There are no supplements for fat in specific parts of the body, not how your body works. When you lose fat, your fat cells are reduced in size throughout the body, and everyone reacts differently. You'd better spend time and money on your nutrition plan and make sure you burn more calories than you consume.
Spend most of your time and energy on the meal plan
As I mentioned above, if you consume more calories than you consume, you will only lose weight. Since diets account for about 70-80% of your results, you should spend most of your time on this aspect of your fitness program. Meal preparation takes less time than you think and makes your week and week easier. Preparing food will make any guesses about the next meal, because your food is ready and ready for you to heat and eat.
Do not drink liquid calories
For a variety of reasons, liquid calories will definitely ruin your weight loss journey. One reason is that it contains extra calories [usually sugary] that won't help you feel full. Protein shakes are still acceptable now, as long as it contains only whey protein with additional sugar added. Extra protein will help you get back to the next workout. The liquid calories you need to avoid are sugary drinks [juice, gatorade, soda, etc...] and alcohol. Alcohol contains 7 calories per gram and contains extra carbohydrates compared to 4 calories per gram of carbohydrates and protein. Alcohol can also disrupt your sleep cycle and make your beauty break an important recovery. How about wine? While some are good for heart health, it still contains extra calories that you may not need.
Drink 1/2 of your weight with ounces of water
The main part of your body is water, so be sure to drink! A good rule of thumb for how much water you drink a day is half your weight [ounces]. For example, if you weigh 200 pounds, you should drink 100 ounces of water a day.
Don't focus on scale
This may seem counter-intuitive but listen to me. It's great to see that the weekly numbers have become so large that they can give you a great sense of accomplishment. When you start to stabilize and the numbers on the scale don't change often, it's easy to be discouraged. It's important to remember that when it comes to results, the ratio can only be part of the story, so don't put all the stocks in the range stated. A more important measure is the percentage of your body fat. When used with a weight scale, your body fat percentage will help you determine how much fat and how much fat your body has. The size does not change much, but the percentage of body fat does. If you keep the same weight and your body fat percentage decreases, then you are a rock star! This means you can reduce your fat mass and increase your lean body mass [most likely muscle mass]! Perimeter measurements and progress pictures are more helpful than scale in determining progress.
Focus on improving overall health
Sometimes it's best to turn your attention to different but related goals in order to start your results. Don't weigh your ego every week, but try to track and improve your health, such as improving your running time for 3 miles or running 3 miles, trying to go 4 or 5. For strength, focus on trying to lift more weight The weight and increase your overall strength level. You can also try different programs to improve how many push-ups or pulls you can make. The focus is on getting your attention focused on scale and working to improve your strength, flexibility or cardiovascular health.
If you are ready to start your fitness trip, make sure you are ready to change your lifestyle. If you feel that you are not willing to do this, then ask yourself why? What hinders you from changing your life to improve your health? If you have problems answering these questions, please let us know and let us start your healthy life!
Orignal From: Lose weight - do or not and not do
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