Lose weight eating and training effectively

Nutrition

Losing weight has always been a problem for everyone some time in their life.The bad thing is that people say they try different diets but keep gaining the weight back…. You ever thought why ?Because you don’t just have to do a diet you have to give your body a reason to keep burning fat (metabolism wise) with good nutrition.It is a constant task and never ending ….The good thing is if you start it actually is very easy and is the quickest way to lose weight and keep it off.

Getting Started

First of all you have to now that eating smaller meals 4-5 times a day is better.

What to eat?


Depending on the exercise you do, a balance I use is

No exercise = 60% protein 30% carbs 10% fat

1-2 times a week = 55% protein 35% carbs 10% fat

2-4 times a week = 50% protein 40% carbs 10% fat

The less carbohydrates the better for quick results but the problem here like the Atkins Diet you gain the weight back easily, so be sure to eat some carbs.

Also not eating any carbs makes you feel tired very easily because that’s the first thing your body burns to produce energy after ATP (adenosine triphosphate).

What proteins to eat?

One palm is enough for each meal from the best to the worst

1.Game (very expensive)

2.Legumes

3.Fish

4.Poultry (chicken breast is 100% protein 0% fat without the skin)

5.Beef

6.Pork (without the fat)

7.Goat,Lamb(prefer to stay away from these)

What carbohydrates to eat?

Around 125 grams for each meal from the best to the worst

1.Wheat

2.Rice

3.Potatoes (not fried)

4.Pastas (don’t eat to much though)

What fats to eat?

Most fat comes from the meat you eat but good fat can come from cheese or olive oil(don’t over do it)

Salads (are carbs)

Salads are very good but don’t add oil or dressings.

The way the body uses energy from different sources




ATP burns out in less than 10 seconds of exercise

Carbs start burning after around 1-5 minutes.

Fat starts burning at around 11+ minutes with a heart beat rate of around 55-60% of maximum heart beat (220 - your age is your maximum heart beat rate lets say 220-20= 200 so that’s 100% of a 20 years old persons max heart beat rate) .

Muscle burns when fat is finished that’s why marathon runners are so skinny.

How to train and do exercises

One of the ways i use to lose weight is simple and needs no money upfront,it is the quickest way to lose weight.if you do any training try to keep your heart beat at around 55-60 % of max heart beat so fat burns more effectively and always train for over 11 minutes thats when fat burns quicker.

Do cardiovascular exercises(skiing,jogging or bicycle) from 20 minutes to an hour 3 times a week is one of the best ways to lose weight.(heart beat rate at around 55%-60%)

One other way is circuit training



What is circuit training

Pick 5 exercises lets say

(You can use any exercises)

1.Abs

2.Squats

3.Push ups

4.Dumb bells

5.Bench press

Simple steps to follow

Go from one exercise to the other in a row do as many times as possible on each exercise .Cross from one exercise to the other till the whole circle is done.Stop for around 5 minutes and do the circle again.5 circles will take you around 40 minutes.

Whenever you want you can stop and the more you do it the better you get.Do it as many times a week as you want but mixing with cardiovascular exercises 3 times a week can get you losing over 10% of body fat a month.

With a good diet and doing this training for around 6-12months can make you keep losing weight forever. After you stop doing it and eat good nutritional meals as we said before keeps your body fat very very low.