7 tips for diet and dry
To lose weight successfully, you know what to do sport and not rely solely on the regime. Of course, without sport this works but we may end up with a soft thin and unattractive figure. When talking about sports with the regime, it is thought primarily to running or other endurance sport.But there are better and more efficient!
The best way to lose fat is to combine the sports of endurance, strength and speed. This is the winning combination! To help you achieve your goal, here are 7 tips for diet and dry.
How much weight can you lose in a diet?
If you are overweight and need to lose weight accumulated over the years – or after a goodground connection – you must have reasonable goal as the loss of about 1 kg per week. This is a realistic objective and not excessive. Wanting to lose more is quite possible but losing weight may be muscle mass, and this is not desirable at all.
In fact, losing muscle lowers metabolism that is to say, consumption of calories your body. What being a victim of the “yo-yo”!
For an overweight of 10 kilos, it will take on a diet of 2 months and 1/2 variable among individuals. Some will lose and much faster at the beginning of the regime, for others it will be slower. For example, if you are obese with a large excess fat and in addition you are retaining water, you probably lose more than a kilo per week because your body loses water stored in excess over fat loss.
in most cases, the loss of one kilo per week will be a good and reasonable pace.
Why diets do not work?
As we know, the plans do not work in the long term. This caused a stir in the press and that’s what most studies show that studied the effectiveness of these schemes. You lose weight but we take the kilos over time, with a little bonus. Here, we offer a path that has proven itself and that works.
People usually turn to drastic diets or miracle methods found in magazines and are victims of the “yo-yo”. Indeed, the body adapts and reduces its basal metabolism when it is facing a “shortage” that drags on. It is then obliged to spend less energy.
Energy intake in calories of these restrictive diets are generally low, and protein intake not always suitable. The body will then draw directly into the muscles – reserves of protein and energy – to compensate for this lack. Less muscle, it is the lower metabolism so calories burned by the body.
These deprivations that can not last forever, they eventually crack and show the usual diet before, or else let go squarely on the worst food.
They regrossissent even more than before by eating “light” because the metabolism decreased and the body made reservations in case of another famine … These diets also deprive vitamins and minerals, with adverse consequences for health (including calcium). In addition, social life is affected because dieters long are constantly tired or aggressive. And it is the spouse or children that support …
In short, as you can see, restrictive diets are ineffective and harmful in the long run.
What weight do during a diet?
The weight will help you during your diet – and after – to stabilize your weight. With an increase in muscle mass, you will increase your metabolism and therefore the number of calories you consume at rest. The regime may be followed by a “dry” – a diet in the jargon of bodybuilding – is a difficult time to live for the practitioner training. This should lose its fat and try to keep the maximum muscle to show a dry physical and sharpened, see skinned.
For the beginner bodybuilding – or fitness – who decides to couple his diet to lose fat with sports sessions, you can look under bodybuilding program to set up your program. There are many programs tailored to the level and goals of a beginner.
The easiest way is to do all the body during exercise, 3 times a week. Add to your strength training 3 cardio sessions per week as running.
For others who are already training or have completed a ground connection , it is best advised and even during a regime to train in short series, not to lower its charges to avoid losing muscle.It can also increase the rest between sets because it gets less and less quickly when dieting.Indeed, during a diet there is decrease in maximal exercise capacity due to the reduction in the stock of muscle and liver glycogen, due to the restriction of carbohydrates. It is not the time to try to increase its performance.
Must do cardio for the regime?
The cardio is helpful to lose calories and raise metabolism during and after the session for several hours. The long drive will eventually consume a little fat but do not abuse under pain of being flat and buler muscle.
The cardio session can be done preferably during the days off (for beginners) or after weight training (for trained), always after! Leave on 3 sessions per week. We can do 20-30 minutes of cardio if you Casez session after weight training. If a session is dedicated to cardio during a rest day, 45 to 60 minutes will do.
Another way to increase energy expenditure is to have an active life other than to stay on the couch and cultivate laziness. Some simple examples are to be applied as the act of walking instead of taking the car, not to watch TV or play video games, walking in and out with your children, do housework more often, a little lower heating, etc … It is acting on his lifestyle and change bad sedentary habits.
How to eat during the regime?
As a result, some nutrition tips to help you set up your diet weight loss or dry:
DO NOT LOWER YOUR CALORIES BRUTALLY!
This is certainly the best way to lose weight but mostly in muscle mass! Rather, it is advisable to gradually reduce food intake.
For percentages of each nutrient, if we want to lose weight and limit the loss of muscle mass leave on 30% of calories from protein, 20% fat and 50% carbohydrates. Use the calculations thetable of calories present in the dietary part of the website or online calculator calories of this website.
MAKE 4-6 SMALL MEALS A DAY RATHER THAN THREE HEARTY!
Many nutritionists recommend that this way of eating. The advantages are many: increased metabolism (digestion), better absorption and utilization of nutrients and calories, improved hormone production (endocrine system), increased protein synthesis, faster recovery, stable energy rates etc. You have to eat more often and distribute the calorie intake.
EAT QUALITY PROTEIN SOURCES!
If you are new to strength training and that you know nothing about nutrition, see the website of the nutrition section to be sensitized on the importance of protein when doing a diet with weight training.
Whether you are in the plan or dry, eat quality protein at each meal and vary your sources to maximize absorption. For example, you can complete animal protein with vegetable or starch from legumes. Keep a high protein intake but not excessive. We suggest 1.5g / kg weight of the protein body to a diet with the sport, and 2 to 2.5 g / kg for those who do weight training and want to dry and sharpen. In practice, an athlete of 70 kilos will take 2 x 70 = 140g of protein, spread over 4 or 5 meals and snacks.
PREFER COMPLEX CARBOHYDRATES RATHER THAN SIMPLE!
Reduce carbohydrates gradually but never delete the long term to keep enough energy for your daily activities and your athletic training.
Following the appraisal and the results of diet on your body, it will adjust this setting that is ie increase the good carbohydrates – low glycemic index . – if there is too much weight loss or decrease if you do not lose enough
simple sugars high glycemic index may be consumed during or after the meeting to speed recovery and replenish glycogen. Must be adjusted depending on the input intensity of the session. It is better to reduce the consumption of carbohydrates in the evening to avoid storing them as fat. The evening meal is high in protein and low in carbohydrates.
CHARGE PERIODICALLY CARB!
Reload carbohydrates stimulates muscle anabolism. Carbohydrate charging is a technique used by bodybuilders for not being flat. It prevents the restricted diet lowers too much energy levels and hormones. This allows the muscles to recharge glycogen and keep the strength and volume.Also think that strength training is catabolic, that is to say, it destroys the muscle. To limit this catabolism, eat carbohydrates after training or during session. This cyclic power principle is the basis of zigzag regime discussed on this website.
In some systems, there is the principle of jokers meal (once or twice a week) that recharge and be fun once in a while to take psychologically and socially.
EAT LOW FAT BUT ENOUGH FOR YOU!
To hunt for fat to not swallow a single gram is harmful to health. We must eat enough to avoid deficiency. Prefer oils rich in essential fatty acids (olive oil, nuts, fatty fish etc) and never go below 10% of calories.
OPT FOR FOODS THAT HAVE A GOOD INDEX OF SATIETY!
It is those who stuff, feel fuller and stall. Are: whole grains, fibrous them, vegetables, legumes, fruits, oatmeal, etc.
They do not make you fat and fiber are poorly absorbed by the body. In revanchent it help you avoid cravings and you feed properly. You should not be hungry during your diet otherwise you throw on the worst food. For this, you must eat the right foods, often but not necessarily more in quantity and calories.
SOME SUPPLEMENTS CAN HELP YOU!
The supplements have an effect “thermogenic” are increasing heat production by the body. The include caffeine or guarana, stimulating fat burners . Those herbal such as blackcurrants, Orthosiphon, artichoke, dandelion have some interesting properties. Others are lipotropic such as choline, inositol, guarana, chitosan or Citrus Aurantium. They can be more during a weight loss diet but mostly bet on good nutrition.
How to check the results?
There are several ways to assess and verify changes in your body during your diet. One can use a compass to manually measure in several points of body fat under the skin. There are alsoscales to impedance. They give an initial response although these values, not always reliable, are to be taken lightly. They nevertheless possible to assess changes in muscle and fat.
The best way to check your appearance in addition to weighing is the measurement of waist circumference. Also ask the opinion of another person – a relative -. To assess your physical changes because when we see every day, it is difficult to evaluate things
According to the appraisal and the results, it will adjust your diet that is to say increase the caloric intake if you lose too much weight and muscle volume or decrease it if you do not lose or not enough.
And after the diet, what should we do?
If your goal was regime see the dry , lighter voila you of those extra. You have reached your goal, you are finally dry and have not lost too much muscle mass. Maybe you want to stay in good shape now to a low fat. But know that it will be difficult to take in muscle mass in these conditions, the gains will be slow and weak. Furthermore, we must always monitor the power supply.
If your goal was to lose weight to improve your figure, must now stabilize your weight. You’ve gained good experience in strength training, cardio training and nutrition has fewer secrets for you. Your goal now is to find a balance between keeping a workout and healthy eating but not as strict as that used to lose fat. We need the energy expenditure is now equal to the caloric intake.