How to lose weight without dieting and gym to the beach season: coach tips
'19.03.2021'
Source: Obozrevatel
The beginning of summer is a time of heat, flowers and panic, when people urgently decide to lose weight and lose everything "accumulated" over the winter and spring. If you really want to get in shape for the summer, it's best to start in the spring of the previous year. If you do not take care of yourself for a year, then you can make up for your physical form in a few weeks or even a month only at the cost of additional losses.
Exhaustion with diets is a duty that you will have to give to your body, because tight diets undermine health, writes the trainer master Yaroslav Soynikov for Obozrevatel.
If you move a little, overeat, lack sleep, then destructively affect the body. And by “losing weight fast” just harm yourself again. It turns out a double blow.
What's Wrong with Tough Spring / Summer Diets? The fact is that in winter we consume food rich in starches and fats. We eat dishes that lack fresh herbs, vegetables and fruits. This depletes the body's resources. And in the season when you need to saturate yourself with healthy foods, a strict diet is the worst thing you can think of. It leads to exhaustion, decreased physical and mental performance.
In addition, people often limit themselves to valuable products, but cannot refuse some small joys. For example, they donate potatoes, meat, butter, but cannot refuse a cake or morning latte with syrup. This only makes the problem worse.
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Another misconception is to wear yourself out for hours at the gym. In fact, only those workouts to which your body adapts are effective.
I really like the famous phrase: "What does not kill us makes us stronger." Unfortunately, what kills us often kills us not instantly, but slowly. And we look at the scales after hours of training. We see how the kilograms go and rejoice. Although exhausting training just slowly kill your body.
The fact is that fatty tissue never goes away quickly. She leaves at a rate of about a pound a week. When a person pushes himself hard training, he loses water and muscle mass, and adipose tissue remains in place. This means that the percentage of adipose tissue in the body increases. With that, the arrow on the scales shows how the kilograms go.
If you lose muscle mass, then you have less opportunity to burn calories. And yet - less power and less energy. In essence, this means that your body is sick.
What makes us stronger is what we adapt to. Training should be chosen so that the body receives the load to which it will adapt. And you don't need to practice for several hours if you are not a professional athlete. Enough 45 minutes, maximum - an hour.
No honest fitness trainer will suggest you a short, super-fast weight loss path. But there are basic things that really get in shape. It doesn't matter when - in winter, spring or summer. It's just that the sooner you start doing them, the better.
1. Try to get at least 7 hours of sleep
It is important to organize the regime so as to sleep at least 7 hours. Sleep helps the body recover and lose weight, reduces stress, and normalizes the nervous and endocrine systems.
2. Don't poison your body and feed yourself better
You need to follow a simple rule - do not eat toxic foods. Limit or completely remove sugar and all sugar-containing foods, alcohol, foods with preservatives that have nothing to do with the food the body needs.
Try to organize your daily routine so that you have three meals a day. That these techniques include fresh vegetables, fruits and herbs. Start with the salad. Do not forget to sprinkle it with seeds, sprinkle with olive oil. There should also be protein foods in your diet to help your muscles adapt to stress. For example, lean meat, fish, eggs. And some serving of complex carbs to help maintain your energy levels. Let's say legumes, whole grains, buckwheat.
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The rest of the snacks need to be removed: soda, cappuccino, desserts in shiny wrappers. If you can't make it to lunch after breakfast, you don't need to snack on a sweet bar. You should consider changing your breakfast so you don't go hungry. Breakfast should be such that you feel comfortable before lunch.
Remove all unnecessary and give the body the necessary - this is the most successful tactic. Year-round universal diet that really leads the body to health and weight loss, and not depletes it.
3. Give your body regular exercise
Try to move daily. When you can walk, you need to walk. If you have a chance to walk or ride a bike, do so. Be as active as possible. Try to get at least three workouts a week. Each of them should contain some kind of strength component and a component of high-intensity interval exercise. Short, varied workouts will support your muscles and your endocrine system.
And please don't get attached to the arrow after training. Your weight may even rise as your fatty tissue starts to go away. Weight grows due to the fact that muscle tissue is denser than adipose tissue. The weight may increase, but at the same time you will look better and you will feel that you are losing weight from the clothes.
Don't look at anyone, nobody can be a guide. The only good guideline is yourself. Every day, if you do everything right, you should get better: stronger, more resilient, easier to cope with the load. If it's hard for you all the time, it means that you are not adapting, and you need to reduce the load. It should be easier for you to get up in the morning, easier to follow the regime.
The bad news is that there are no quick fixes. The good news is that a little effort is enough and it can be fun. No need to exhaust yourself with fitness and strict diets. It is enough to devote 45 minutes a day to proper exercise, feed yourself delicious healthy food and try to get enough sleep at night. If you do this, you will not have to urgently try to shove yourself into clothes in the spring or exhaust your body with a tough regimen, which will only complicate the process of losing weight.
