Dieting, not following a diet. The solution is cardio, except that in fact no … There are so many different opinions on what to do to lose weight that it can be difficult to know where to start. So, we decided to go back to basics! Here are 8 basic tips to start your evolution.
1: Do The Accounts
When structuring your diet to lose weight, you need to pay attention to some important numbers: our current weight, our fat percentage, our basic metabolism (which indicates the amount of energy that the body spends, at rest) and our level of physical activity. This information will help us estimate the number of calories our body needs per day. From there, we know how many calories to eliminate from our diet (for our purpose) and how to divide among the 3 macronutrients: proteins, carbohydrates, and lipids.
Over time, the body and energy needs will necessarily evolve. It will, therefore, be necessary to check these figures regularly, in order to make the necessary adjustments concerning our caloric intake and the macronutrient portions.
2: Make Smart Choices
If the goal is to lose fat without losing too much muscle, you will have to feed your body. In the long run, restricting yourself does not help. On the contrary. Instead, maintain a balanced diet plan, include nutrient-rich foods throughout the day, and make smarter choices. You can start by filling your fridge with lean meat, eggs, oily fish, low-fat dairy products and vegetables; keep a few nuts in your gym bag; and, at breakfast, exchange your cereals for pancakes rich in protein.
3: Forget The Diets Without Any Flavor
Are you still one of those people who think that a diet must be monotonous and unpleasant? This is one of the most common misconceptions, in terms of nutrition. When you lose weight, you can (and should) vary the recipes, try new ingredients, eat foods from each food group, and every day. Planning your meals in advance and moderating portions are the key. In addition, it is easier to stick to a diet and control his cravings snack when we know that we will try new flavors whenever we want.
4: There Is No Point In Running
In terms of results, spending hours on a treadmill is not as effective as one might think. Yes, we burn calories in training, but not after. What’s more, long cardio sessions can jeopardize our muscle gains. So we need a plan B, or rather, in this case, a plan H: HIIT (fractional training of high intensity).
HIIT sessions alternate between short periods of maximal cardio activity and recovery intervals at a much more moderate intensity, which will force the body to burn more calories in less time and therefore, speed up the metabolism. once the session is over.
5: Take The Charge … It Will Be Worth It
If you have to choose between doing more repetitions with a lighter load, or using weights a little heavier and doing fewer repetitions (but still effective), say that weights a little heavier, for 8 at 12 repetitions, will be much more effective and will help you build and preserve more muscle tissue. It will really change your body composition and appearance. Get more information about how to get slim and fit by visiting the following website.