People ask me this question on a daily basis . If I had a pound for every time someone asked me , I'd be rich (or very large !) Man In this article I will uncover the mystery surrounding the weight , or rather fat loss . Many people think that this is a special year or something thin , toned people make it different from what you do - I'm here to spill the beans .
Losing weight is not rocket science ! It is just a few key points:
1) Not all foods are equal, a calorie is not the same in all areas. You could say that give you a Caramel Latte, after all, it is only 250 calories and you know you have a daily limit of 2000. Right ? Sorry , but no! First, you must consider the hormonal effect of food or liquid have on your body. Science is just now discovering that different foods react differently when ingested . A latte has a high sugar content which causes your body to release insulin and insulin is a fat storage hormone . ( The caffeine in coffee also leads to the release of cortisol , a hormone that breaks down proteins . ) As a result of this little innocent latte transformed his body into a sponge to store all the calories as body fat. 200 calories of , for example , a body of sweetpotato affect differently . Sweet potato contains complex carbohydrates that take longer to break down than simple carbohydrates ( like sugar in their coffee with milk ) and, therefore , eat a potato leads to lower increase in insulin . Because the potato is longer to digest ( the complex carbohydrate ) secreted insulin over a longer period , which allows the maintenance of stable levels is less likely to cause fat accumulation .
So what should you eat ? Unprocessed food should be your first choice. Think of something in its natural form and is probably good to eat. Calories in fruits should be treated with some caution. The fruits contain fructose ( in plain language " fruit sugar " ) along with many other things, such as fiber, vitamins and minerals. But sugar causes an insulin spike , which leads to the accumulation of fat , so it is recommended to limit your intake of 3 pieces of fruit a day , preferably eaten before noon. You can eat as many vegetables as you like. Green vegetables are especially good for you , less starchy vegetables are good for you .
2) The new science supports the theory that meal frequency is a thing of the past. Scientific research indicates that the number of meals you eat in a day does not matter, as long as you eat enough of the right kinds of foods and stay within your calorie limit . However, I disagree . I think the small complete meals (protein, carbohydrates and fats) are the best and should be spaced 3 to 4 hours . And here's why :
- The longer you wait to eat are more likely to binge . If you eat every 3 hours the sugar levels in the blood remain constant and do not want to binge on sweets or cakes , especially in the afternoon and evening.
- I think the scientific study is flawed. Persons employed in the controlled study may not be enough for me that the results of this study apply. For example, I 'm a man, I 'm 25 , I weigh 205 pounds with 10 % body fat , I watch my diet and I work out regularly. If the test subjects are middle age that do not form or do men have never dieted a day in your life, then we can say that the results of the study do not apply to me. Small frequent meals have been used by body builders for decades. This method is still used , simply because it still works! I love this logic !
3) Weight training is something I think everyone should at least 4 times per week . One could say that it is too common and there is a risk of overtraining. However , I do not think there is such thing as overtraining , but I think you can under stand and eat. Your weight training program should be at the heart of its plans to join . compound movements will help get rid of your belly and flabby arms , and exercises like squats , lunges and dead lifts should be used almost every day . Remember it is not how much you can lift - you are not a weightlifter ! It is the participation and maintain muscle tension on it at all times. Commit yourself to do your best when you train every session. You must be out of breath after each match , you should need to recover after each match . The intensity of your workout is what keeps you lose weight after dropping those first books (usually mostly water retention).
4) Many people believe that cardio is the way to lose weight. Cardio , I fear , is the last on the list! The key is to eat ( what, when and how) , and weight training , cardio and finally . But cardio is important and should be done at least 5 times a week at a minimum heart rate of 130bpm . Too much cardio can be against , 30 minutes is ideal.
Finally, as a guide for you - men should try to lose at least 2 pounds per week , anything less than that, and you're probably doing something wrong . Women should expect to lose at least 1 pound per week - again , nothing less than this would indicate that you are doing something wrong.
