How to Lose Body Fat: Nutrition and Cardio Regimen

To begin with, you can lose fat in just a week. Yes, we affirm. Yes, it's that simple. No smart words and abstruse advice from nutritionists who work only for them. В этом посте редакция Bow&Tie расскажет о том, как избавиться от жира лично вам. Our advice will help in 100% of cases any person who does not have hormonal disorders. They helped us. And absolutely everyone who tried them, too.

Расщепление жира – это химическая реакция, и редакция Bow&Tie расскажет, как вам ее запустить.

6 mistakes on the way to losing weight – if you do them, then you will not 100% lose weight

Our goal is not only to get rid of fat, but also to maintain health

In fact, there are more mistakes. Here are the most common ones that 100% of people who wanted to lose weight have or have had.

Attempts to lose weight with massages, electronic massagers, saunas

It doesn't work that way. Fat cannot 'burn' or 'shake'. A person may slightly lose weight after a massage or bath, but this is a temporary effect associated with vasodilation.

Complete refusal to eat

The body reacts to hunger as a threat

Refusal to eat is stress for the body. The body always evaluates this in the same way – as a mortal danger. It also reacts in the same way – it slows down the metabolism (it's like a computer goes into power saving mode). As a result, fat at first quickly goes away, and then weight loss abruptly and almost completely stops.

Since a person stops seeing the results of fasting, sooner or later he breaks down. And the body, insuring against other similar 'hungry times', gains even more fat than it was before the start of fasting.

Using the wrong diet

Nothing in the human body comes from nowhere and goes nowhere. Man:

• Gets fat – when it gets more calories than it spends.
• Lose weight – when it gets fewer calories than it spends.
• Stays on the level – when he gets as many calories as he spends.

Alla Pugacheva's diet, Eminem's diet, spinach, (the name of your favorite diet) – if with a diet you get more calories than you spend, the diet will not work, no matter how unusual it is, and no matter how strange it is called.

Ignoring activity during the day

Different occupations have different calorie expenditure

For example, an office manager receives 2,000 kcal per day. In this case, when controlling nutrition and training, he will lose weight.

But the same 2,000 kcal per day will not be enough for a loader who, working with weights during the day, already spends more on the conditional 200+ kcal without training. In this case, if he also trains or sits on the wrong diet, the body will slow down the metabolism due to a lack of energy. As a result, additional loads will not help weight loss, but will only interfere.

Lack of a balanced diet

Our goal is not only to get rid of fat (this is an easy task), but also to preserve health as much as possible (it's more difficult). Therefore, eating only conventional apples will help you lose weight, but this will not be beneficial if problems arise, for example, with bones. For full-fledged work, the body needs proteins, fats, carbohydrates, vitamins, and minerals.

Lack of sleep and insufficient water intake

In sleep, the body restores energy. Lack of sleep is another reason for the body to launch an energy saving mode. Water is involved in all reactions of the human body. Drinking 2-3 liters of clean water will speed up progress. Please note: not mineral water, not tea, but plain water.

Based on the foregoing, in order to lose weight, it is necessary to maintain a normal (not slowed down) metabolism in a calorie deficit. The key to this is fractional nutrition and physical activity.

Also note that trying to build muscle while you are 'fat burning' is an ineffective strategy. The body is already losing energy along with fat reserves, so it is not profitable to spend it at this moment on muscle growth.

Nutrition rules – following them, you will lose weight

Nothing in the human body comes from nowhere and goes nowhere

The less often a person eats, the more the body does to reduce energy losses. In addition to the lack of effect (weight loss), a person experiences weakness and gets tired quickly. The solution to the problem of slowing metabolism is to get fewer calories, but eat more often. Divide the daily calorie requirement into 5-7 meals during the day. In this case, the body will not respond to a decrease in calorie content, since it will understand that prolonged fasting does not threaten it.

The following nutritional algorithms will help you.

Fractional nutrition

The principle of fractional nutrition is to maintain the balance of proteins, fats, carbohydrates, vitamins and minerals while reducing the daily calorie intake. To do this, food is distributed over 5-7 meals.

Here is an example of a food schedule and products that have been personally tested in practice and gave a positive result at the rate of 1,500-2,000 kcal per day:

Carbohydrates:

• rice, buckwheat, oatmeal and pearl barley, etc. – 100-250 grams (start the day with the largest portion and eat everything before 15:00, otherwise the body will not have time to spend).

Proteins:

• boiled chicken breast – 400-500 grams (leave for at least one evening meal);
• boiled eggs – 3-5 pieces (also leave 1-2 for the evening);
• low-fat cottage cheese – 200 grams (eat at the last meal);
• low-fat kefir – 1 glass (also at the last meal).

Fiber is vegetables, they can be eaten within reason (but in the last meal – only cottage cheese and kefir). Fats – we suggest betting on fish oil capsules (Omega-3). Drink at least 3 liters of regular, still water a day.

After a week of such nutrition, weigh yourself. If:

• Nothing happened or gained weight – not scary. It means you have consumed as many calories as you have spent, or more. Cut back 50-100 grams of carbohydrates in your diet.
• Have lost 1-1.5 kilograms – great, fat goes away.
• Lose weight by 2 or more kilograms – it's very bad, not only fat is lost, but also muscle. Add 50-100 grams of carbohydrates to your diet.

Weigh yourself weekly and control your diet so as not to lose more than 1.5 kilograms during the week. Further, if you want, diversify the diet, calculating calories through any calorie tables.

Cyclic carb-free diet

A carbohydrate-free diet is considered effective, but not for everyone

The essence of the diet is eating in cycles. We exclude carbohydrates from the diet for 2-5 days, and then we eat only carbohydrates for 1-2 days (so that the body does not switch to a slow metabolism).

Be sure to weigh yourself every day and record the result to determine when the weight will stop going away. This is important: most often the metabolism slows down by 3-4 days, but this is not true for every organism.

We suggest starting with the system: 3 days – no carbohydrates, 1 day – only carbohydrates. Further, if you are feeling well and losing weight, increase the number of days without carbohydrates. If you are not feeling well, reduce the number of days without carbohydrates and increase the number of carbohydrate days.

Carbohydrate-free days:

• boiled chicken breast or fish – 500-600 grams;
• boiled eggs – 10 pieces;
• low-fat cottage cheese – 300 grams;
• vegetables – 400-500 grams.

Carbohydrate days:

• rice, buckwheat, oatmeal and pearl barley, etc. – 100-250 grams;
• protein and fiber – within reasonable limits (i.e., do not overeat).

This diet is considered the most effective, but not for everyone. If you do not have time to regain strength over carbohydrate days, you feel lethargic and powerless, add chocolate or honey to the cereals. If that doesn't work, then this diet is not for you.

If there is no money for proper nutrition and diet

The above diets cannot be attributed to the budget. Another option is to spread your own standard daily meals into 6-7 meals a day. One week after weighing, determine by results.

If you get fat or stay at the level, reduce carbohydrates by calculating your diet using any calorie table. If you have lost more than 1.5 kg, add carbohydrates or, for example, eat a chocolate bar a day. If you lost 1-1.5 kg, everything is fine.

Cardio workouts for weight loss at home and outdoors

Cardio workouts are divided into high-intensity and low-intensity

Cardio workouts include walking, jogging, swimming, cycling, stationary cycling, jumping rope, etc. Muscles have two sources of energy:

• Glycogen is the carbohydrates that are consumed first. It lasts an average of 40 minutes.
• Fat is not subcutaneous, but muscle. Wasted either when glycogen is released or when slow muscle fibers are involved. Also lasts 40 minutes on average.

During these cardio activities, the following occurs:

• fat 'burns' (first glycogen, then fats from muscles, and when they leave, subcutaneous fat goes into consumption);
• increased blood circulation;
• the cardiovascular system is strengthened.

The overall endurance of the body also increases.

Outdoor cardio workouts

Cardio workouts are divided into high-intensity (very fast running, bicycling) and low-intensity (brisk walking). The more intense the load, the more carbohydrates are 'burned' and the weaker the fat. With low intensity (when slow muscle fibers are involved), on the contrary, fat immediately 'burns'.

Does this mean that brisk walking is more effective than running at 'burning' fat? On the one hand, yes. But on the other hand, the more intense the load, the more energy (calories) will be spent in recovery. Therefore:

• high-intensity cardio workouts – will help you quickly 'burn' fat, but with additional stress.
• Low-intensity cardio workouts can also help you burn fat, but more slowly.

Therefore, if time is not critical, or if you are doing strength training, you can not expose yourself to additional loads and save your muscles (more on that below).

Cardio workouts at home

We do cardio workouts at home with an open window and in a well-ventilated area (so that the body is saturated with oxygen and oxygen oxidizes body fat). The following exercises are suitable:

• riding a stationary bike;
• jumping rope;
• rotation of the hoop;
• slow running in place;
• gymnastics.

You need to do cardio workouts at home for at least 40-50 minutes without a break, in a ventilated room, while controlling the pulse (more on that below).

How to combine cardio and strength for weight loss – options for beginners and amateurs

Strength and cardio can and should be combined

We propose to consider two options for combining cardio + strength. Option number 1 – for those who have time to train:

• Step 1 – 40-50 minutes of low-intensity cardio (muscle fat loss)
• Step 2 – 20-50 minutes strength training to trigger lipolysis using stress and anabolic hormones.
• Step 3 – 1 hour rest (for blood flow to deliver fat to muscles).
• Step 4 – repeat steps 1 and 2.

Option number 2 – for people who do not have time:

• Step 1 – 40-50 minutes of low-intensity cardio workout in the morning. For example, walking with a brisk step on an empty stomach (muscle fat goes away + in the morning there is not much 'own' fat in the muscles).
• Step 2 – 40-50 minutes of low-intensity cardio workout before strength training (muscle fat loss).
• Step 3 – 20-50 minutes of strength training to trigger lipolysis using stress and anabolic hormones.
• Step 4 – 40-50 minutes of low-intensity cardio workout after strength training (such as a brisk walk home).

You can add low-intensity cardio workouts if possible.

How and why to control the pulse

The correct pulse will allow the body to oxygenate and oxidize fats

It is then necessary to control that the heart rate in the range of 110-160 beats per minute (true for young, healthy people, deadly for the elderly) will allow the body to be saturated with oxygen, which will oxidize fats. If the heart rate drops to 60-90 beats per minute, the body will begin to 'burn' not fat, but glycogen.

The maximum allowable heart rate for your body can be calculated using the formula 205.8 – (0.685 x for the number of years lived) = the result is rounded down to whole numbers. Thus, for a 30-year-old man, the maximum allowable heart rate is 185 beats per minute, so a range of 110-160 is acceptable.

We are waiting for you in the comments. We will try to answer questions and help.