Today's society is about speed. We no longer have to wait for the oven to heat our food because we have microwaves ready to do the job in less time. Breaking news does not travel by telegraph across the great oceans; they are instantly transmitted with live video over the Internet or bounce from the array of satellites that float in a constant geosynchronous orbit. Not surprisingly, supplement sales increase as we continue to look for fast and convenient ways to lose fat, fast!
Losing fat is not difficult. I have been training clients to break up plateaus and send their fat cells to cover themselves for years. So why is it still a difficult goal to reach for so many people who "fight" just to lose a few centimeters?
We can address this by creating a practical guide to losing fat. Is this a special diet that will cause the pounds to melt? No. Is it a secret training program that makes you burn fat while you sleep? No, not that either, your body already does. So what the hell can we share?
There is a secret, of more than 2,000 years, that was leaked to the general public by the father of medicine, Hippocrates. Somewhere along the way, it was lost again. Let's go back to the light. Says so:
"If we could give each individual the right amount of food and exercise, not too little and not too much, we would have found the safest path to health."
Sounds almost too good to be true, right?
The problem is that in our efforts to find something, fast, we tend to resort to equations and formulas that should magically spit out the right amount of calories, or eliminate entire groups of foods like sugars or carbohydrates in our quest to make our fat cells cry . (what some people call "sweat"). The triathlete will benefit by reducing fat and increasing muscles. It is not so much your weight that can slow you down, it is the percentage of that weight that comes from fat! So how do you aim at love handles and saddlebags without losing your guns or wheels, since the biceps and thigh muscles are affectionately named in the world of bodybuilding?
1. Move more, eat more.
Whoa – wait a second! We all understand the idea behind moving more. That means burning more calories. But eat more? You thought it was eating less, right?
The truth is that you must eat more, more intelligently. You should eat more nutrient-rich foods. In turn, you will consume fewer calories. Less calories does not mean less nutrition, when done correctly.
Even processed foods (smoothies, bars and sports drinks) contain little nutritional value for the calories that accompany them. There is nothing that exceeds nature's own container: fruits, vegetables, lean proteins, healthy fats, etc. If you want to remain satisfied and full, try to consume more than 50% of your calories from fresh fruits and vegetables. Your calories decrease automatically, while your consumption of fiber, vitamins, minerals and other nutrients increases. The idea is to consume food as close as possible to its natural state. This means that you will make most of your purchases at the outer edge, or perimeter, of the grocery store, where there are meats, eggs and fresh produce, rather in the middle, where everything comes in boxes, bags and cans
Do you want some snacks full of nutrition? Try dates or figs with raw cashews. Roasting nuts can damage some of the healthy fats. You will notice that roasted or cooked nuts are addictive, while raw nuts are not. Can't you take the softness? Buy roasted nuts, lightly salted and raw, then mix the two together for a compromise. Fear of fats? I don't know. These are loaded with fiber, protein and carbohydrates, along with a healthy dose of fatty acids. My personal favorite is totally natural peanut butter celery sticks.
2. Make your muscles resist!
As your calories decrease, there is a chance that you will lose muscle mass. Avoid this by making your muscles resist. Your muscles do not know the difference between gravity or any other form of resistance. The way to keep them active and toned is to participate in activities that carry weight. While most of your training will focus on endurance, don't neglect the power of strength training. Strength training will improve your bone density, build lean muscle mass or preserve it while cutting fat, and provide explosive power when you need that kick during your competition. It also helps maintain the integrity and strength of the joints, which is necessary to combat the repeated use syndrome that many runners develop in the ankles, knees and hips.
Because your goal is not to stand on the stage of a bodybuilding competition, but a resistance goal, keep your workouts in two or three short and intense training sessions, 20 or 30 minutes each, every week. Come in, give it 100% and then recover and focus on the rest of your training. Stretch well.
There is also an additional benefit: resistance training burns calories for hours after it's finished, and studies show that the combination of resistance training and aerobic exercises burns more fat than aerobic exercises alone.
3. Slow and steady
Do you want a recipe for disaster? Try to do too much, too soon. Most people get this concept with training, so why do they fall short when it comes to nutrition? Think "better", not "perfect" when you change your nutrition habits. Do you want to crash? Go on a diet. Do you want to change Transform your lifestyle. Small changes over time tend to last longer than quick fixes, such as fad diets or magic pills and supplements.
As an example, if you currently drink soda, do not go cold turkey and jump directly into the water. Most will find themselves nibbling on something cold and effervescent! Instead, make a gradual transition. First, switch to diet sodas. After getting used to the change, try the mineral water with gas with lemon or lime. Finally, transition to water. Make small changes, get used to them and you will be well on your way to trimming and adjusting the body.
If you are like most people, you suddenly did not get fat overnight. It was a gradual transition. So why should I expect to lose weight faster? Take it easy. One pound of weight per week is a good general rule for permanent fat loss. Anything faster can be too restrictive and could be lean mass (even muscle) instead of just fat weight. Perhaps the most useful tool for losing fat is not a nutrition guide or training program, after all, it is a trait. Patience is by far the most powerful tool for losing fat and not recovering it.