Step # 1: Proper nutrition comes first!
The most important condition to lose weight and burn fat is to have a negative calorie balance – the so-called calorie deficit. In simple words, you need to eat fewer calories through food than you burn.
Deficiency is defined as a percentage of the calorie optimum – daily calories for weight maintenance.
But the deficit carries its risks …
When you maintain a calorie deficit and burn fat, levels of leptin hormone in the body decrease. As a result, metabolism slows down, appetite increases, weight does not move, and motivation weakens – in general, over time, dietary compliance becomes a real hell.
Usually, that’s why so many people give up after the first few months. The reason is not you or your weak will. The reason is that the mechanisms of survival of the body work against you.
But do not be in a hurry to lose hope! There is a way to outsmart your body – and no, you will not have to lower your calories to dangerously low levels and do cardio for hours on end.
In fact, the “secret ingredient” is something you will definitely like …
Charging days are a planned increase in calories – the best definition I think is “controlled overeating”.
But before you fall into a joyous joy, I hurry to say that you can not eat whatever you want – it’s not that simple. The key word is “self-control.” If you observe this rule, the recharge days will give you several physiological and psychological benefits:
Reduce the risk of overeating and regulate appetite.
They increase levels of dopamine and leptin, making compliance much easier.
Temporarily prescribe fat burning within 3-5 days.
They restore glycogen (the back-up form of glucose) in the muscles, which will give you more energy for exercise.
What better than eating a little more and feeling better physically and mentally …
But how exactly do you load?
The first step is to determine how often you need to load. Here are some guidelines that will help you:
If you’re just starting out, you’ve got a lot to take down and you’re still in the early stages of the diet, start with one loading day every 2-4 weeks and watch how it affects your body.
If it’s been a few months since you started your regime, you have no energy and motivation and you’re getting slower and harder, start loading one load day each week.
If you already have very little to the end, but it is difficult to lower the percentage of subcutaneous fat to the desired level, start loading every 3-4 days to prevent too much muscle loss.
Of course, these terms should serve you only as a guide, because everyone’s body reacts differently. Observe what is happening and make adequate decisions according to the results.
Once you have determined how often you will include recharging days, you have to calculate the calories for each load. That’s right – you can not eat as much as you want, you have to set a limit.
Generally, I recommend calories to increase to maintain or slightly above. That is, with a deficit of 20-25%, calories can be increased by 30% on a loading day. If we continue with the example just before, we will get:
Maintenance calories: 2500 kcal
Calories at 20% deficit: 2000 kcal
Calories on charging day: 2000 x 0.30 = 600 kcal; 2000 + 600 = 2600 kcal
In this case, the calories on the loading day are 100 kcal higher than those for maintenance, which is within reasonable limits and should not lead to fat accumulation. Even if there are a little more than 100, it is not fatal, just do not overdo it and do not turn your loading day into a racing event.
What foods should you eat to lose weight?
To maximize leptin levels, on the loading day you should eat the following way:
Take 1.5 grams of protein per kilogram of weight.
Limit fat as much as possible (less than 40-50 grams).
All the other calories of the day are sourced from complex carbohydrates such as rice, potatoes, whole grain bread/pasta, oatmeal, and quick carbohydrates such as bananas, honey, jam, and more. My favorite choices in charging days are wholegrain pancakes with honey and banana … It is a crime not to experience them!
Perhaps you wonder why so many carbohydrates? Because carbohydrate intake is the most effective way to increase leptin levels. Second comes the protein (which also hurries metabolism). Fats have little influence on leptin levels in the long term, and alcohol is even lowering them – so avoid it entirely on recharge days.
In general, you should keep your protein and fat intake at the same level as on a regular day of the regimen and increase your carbohydrate intake significantly to boost leptin and restore glycogen stores.
Note: It is possible after a load-up day to feel a little bulging and full, but do not worry. This is perfectly normal and expected because intake of carbohydrates leads to water retention in the body. Take it as “a little step back, two big steps ahead.” As long as you stick to the rules, charging really works!
In some cases, with a longer diet, charging can take longer and last for a few days or a week – for this kind of “break from the regime” I explain in another article you can find here.
Step # 2: Smart Training
If you really want serious weight loss results, I recommend that you not only rely on nutrition, but start and train.
The training increases the energy consumption (the number of calories burned) and creates the right hormonal environment for the mobilization and burning of fat.
But as you may know, there are different types of workouts. Which of these would help you burn fat? Let’s find out …
How to train for optimal results?
Most people who enter the hall for the first time go directly to the treadmill and spend their entire workout in the hope that the more cardio they make, the faster they will lose weight.
Unfortunately, this is not the right approach, but my experience shows that few people are aware of this. If you only do cardio – yes, you will burn fat at some point, but if you did not work to shape your muscles, the skin will hang, the body will look loose and generally do not think the result will appeal to you. In short, the effect will be “skin and bones”.
I make it clear that this holds true for the ladies who hear the expression “muscle mass” run away.
In order to achieve optimal results and to beautify a tight, tight and healthy body, it is not enough just to rotate a mileage of the path. I recommend that each of your workouts combine the following four components …
The four components of the smart weight loss training
You go into the hall, look around, put your hands on your waist, and ask, “What now?” Well, now I’ll explain:
Above all, you must warm up well. Separate 5-10 minutes to prepare your body for the impending load.
Good warmth stimulates the flow of blood to the muscles, opens the lungs and smoothly accelerates the heartbeat. All this will allow you to get the most out of yourself during the training and achieve better results.
2. Power training
After the warm-up comes the real part of your workout – strength exercises that shape and tighten the body, maintain metabolism at high speed, stimulate the production of important hormones, and have a wealth of other health benefits.
The main questions here are: What, how and how much to train?
If you do not have a lot of experience in the room (usually overweight), it’s a good idea to start with caution. Bet on Circling Workouts (I recommend this one), which evenly loads different muscle groups from the body.
Start with three rounds (i.e. three series for each exercise) with 10-12-15 iterations. In the exercises, he staked for more repetitions with lighter weight. If you can not complete the circle because there are a lot of people in the room and the appliances are busy, it does the exercises by default – 3 consecutive series of one, and then you go to the next.
For each exercise, choose a weight so that you can do all the reps for the series. However, it should not be too easy for you. Look for a balance between the two and try to load well.
Bring between the different rounds of exercise to give yourself enough time to take your breath and your pulse to normalize. You can start with breaks of 2-3 minutes and reduce them after you gain more experience. If you do the exercises individually and not in a circle, rest for 30-60 seconds between the series.
After completing your workout, it’s good to slow down the pace and normalize your heartbeat.
A sudden load stop is inappropriate because the circulation is disturbed; the flow of oxygen to the brain becomes deficient, resulting in an unpleasant feeling of fatigue, dizziness, and even dizziness.
Stretching exercises relieve the muscles loaded during training and reduce the risk of overload and trauma.
Here too is the order of the cardio to complete the smart workout. Many people make the mistake of starting with cardio and then switching to strength exercises.
Not only is this not an effective approach, but it can also even hurt. So I recommend you do the opposite – first strength training, then cardio.
The reason is that once you’ve exhausted your muscle glycogen during your strength training, the body is turning to stored fat as a source of energy. So cardio allows you to mobilize and burn.
And how long should a cardio session last? 20-30 minutes will be enough for you. And you still do not have to run. You can walk moderately in the slope of the path, turn on a bicycle, cross-country skiing, jumping on a rope … the possibilities are a lot.
If you do not have strength for cardio after a strength training, you can do it separately on one of the weekends.
How often do you have to train to lose weight?
A common mistake I find most beginners is that they “get excited” after the first one or two workouts and immediately decide that the more they train, the faster they will lose weight.
It is important to understand at the outset that rest and rest time is no less important than the time spent in the room. Just as a refill is made during a calorie deficit, it is also necessary to rest between the individual exercises.
My advice is to start with 3 to 4 training days a week. Avoid collecting more than two consecutive training days without a break between them. Here are two good ways to get started:
3 days: You train on Mondays, Wednesdays, and Fridays, and rest on the rest of the day.
4 days: You train on Monday, Tuesday, Thursday and Friday, and rest on the rest of the day.
Of course, the days do not have to be exactly these. For example, instead of Monday, Wednesday and Friday, you can train on Tuesdays, Thursdays, and Saturdays. Choose the option that’s most convenient for you.
Step # 3: Sleep and Recovery
Feeding and training are the basis of everything, but they are not the only factors that affect your results. Sleep is also one such factor.
If you still perceive it as a waste of time and you do not pay much attention to it, it may be time to rethink your position because:
It is scientifically proven that if you sleep for 5 hours or less, your leptin levels are reduced by 15%. He already understood how important this hormone is to regulate appetite and metabolism.
Another study proves that people who do not get enough sleep are more likely to choose harmful foods than people who are sleeping well.
Dyspnoea causes changes in glucose metabolism. This increases the chance your body will accumulate the calories you consume in the form of fat instead of burning it as energy.
At the same time, the lack of sleep causes the body to produce more than the stress hormone – cortisol – which further stimulates appetite.