There is no doubt that training and nutrition are key factors to feeling and looking good. However, sometimes not everything goes as planned. The essence is in the way you do it to get rid of excess weight and shape up your body. The solution is in details you should pay attention to when it comes to training and nutrition.
If you have already started working out, you must include strength exercises as an integral part of the training, because without them you will not achieve the effect of shaped legs, raised buttocks, and strong stomach and back. In addition, strength training exercises accelerate muscle metabolism, thereby stimulating greater consumption of fats.
When you do strength exercises, engage more muscles using the so-called combined exercise that engages more muscles at the same time, thereby increasing the caloric consumption and creating a calorie deficit, which is a good way of losing weight.
Repetitive exercises are monotonous, so make your training diverse through squats, lunges, jumping, skipping, push-ups, sit-ups, and so on. Combined training exercises will make your training far more interesting and prevent your body from adapting to the same movements and thus reducing the effect of exercise.
Strength exercises should be done in the form of circuit training, which means doing one exercise after another, with a short break between exercises, 15 – 20 repetitions; or timing, 30 – 60s. You should do 6 – 12 exercises. At the end of each round, do an interval exercise in the form of rope skipping, leaping, and kicking the bag for 3 – 5 minutes. This will accelerate metabolism further.
If you do cardio exercises on a treadmill, cross trainer or stepper, use them at the end of the training, because this way the consumption of fat is immediately activated due to previously done strength exercises. Cardio workout should last 20 – 40 minutes at 50 – 80% of the maximum heart rate, depending on gender, age and physical condition.
Make sure to eat 5 – 6 times a day, having three main meals and two snacks, with a space between them 2 – 3 hours. This will speed up your metabolism and the stomach will get used to receiving less food and will thereby be relieved of heavy digesting.
Consume carbohydrates as early as possible (breakfast, sometimes lunch, not for dinner). Avoiding simple carbohydrates (biscuits, cakes, sweets) and consumption of complex carbohydrates (whole grains, vegetables) will lead to a longer feeling of satiety and will prevent overeating.
Take proteins through a variety of plant foods (salads, boiled or grilled) and quality meat (fish, chicken, turkey). Consume protein meals for dinner, especially if you have had training during the day, which will compensate for proteins that are building muscle tissue.
Do not eat immediately after training, but wait one to one and a half hour. Eating right after the exercise stops the consumption of fat you have activated during training. Consume fresh pineapple, kiwi, lemon, green apple, orange, grapefruit hour after the workout which will further activate fat consumption.
Start a morning with a glass of lukewarm water and thus speed up the metabolism from the early morning, because we get dehydrated during sleep. This habit is an excellent prerequisite for the reduction of excess weight.