How to eat to lose weight?
To lose weight, you must burn more calories than you consume. To do this, calculate your daily energy requirement, taking into account strength and cardio training, then subtract 10-20% from the resulting figure. This will be your average daily caloric intake needed for weight loss.
Your muscles need protein – both for growth and maintenance. When doing strength training, a girl needs 1.5-2 g of protein per 1 kg of body weight. To maintain beautiful hair, strong nails, smooth skin and a healthy hormonal system during the process of losing weight, eat enough fat – 0.8-1.2 g per 1 kg of your weight.
It is not recommended to lower carbohydrates below 100 g per day, as they are needed for energy, normal digestion, and thyroid function. Choose foods rich in complex carbohydrates - cereals, vegetables, legumes. If you really want to eat something sweet, do it before training - then the treat will bring more benefits, giving a surge of energy and a good mood. But make sure that "forbidden" dishes - both sweet and unsweetened - take up no more than 20% of the daily caloric value, otherwise it will be difficult for you to control your appetite, and the body will not get anything useful from such food.
Weight Loss Workout Program
The training plan is designed for a week. You can vary and change it depending on your preferences, work schedule or other circumstances. Before each training, warm up thoroughly, doing joint gymnastics, after - do stretching , which will make the muscles elastic and mobile, and also reduce pain the next day after the loads.
Monday: Basic exercises for major muscle groups
Leg press machine, 5x8-10
Romanian Deadlift with Barbell, 5x8-10
Pull-ups in the gravitron (or upper block pull), 5x8-10
Seated Dumbbell Press, 4x10-12
Push-ups , 4x8-10
Plank , 4x40-60 sec
Rest between sets is 2-5 minutes.
Tuesday: HIIT Cardio
Run on the track at a fast pace, 2 minutes
Plank, 1 minute
Burpee , 1 minute
Punches (on a punching bag or “imaginary opponent”), 1 minute
4 circles, exercises are performed without a break. Rest between circles is 1-3 minutes.
Wednesday: Fat Burning Workout with Light Weights
Walking lunges with dumbbells, 4x10-12 (each leg)
Step platform climb, 4x10-12
Single Leg Romanian Deadlift with Dumbbells or Cable, 4x10-12
Kettlebell Swings, 4x10-12
Wide Grip Lat Pulldown to Chest, 4x10-12
Lying leg raises, 4x12-20
Rest between sets is 1-4 minutes.
Thursday: Rest.
Friday: Upper and Lower Body Combination Supersets
Wide stance squats (barbell, dumbbell or crossover) + lat pulldown
Dumbbell Lunges + Standing Lateral Raises
Hyperextension + lateral raises
Leg curl machine + butterfly machine
Glute bridge on the floor + lying torso twists
Dumbbell Calf Raises + Overhead Triceps Extensions
Each superset has 3 sets of 12-15 reps. Rest between sets is 2-3 minutes.
Saturday: 45-60 minutes of low-intensity cardio on a treadmill, elliptical, or stationary bike
Sunday: Rest.
Popular female mistakes
High number of repetitions
The idea that you need to do 20 or more repetitions in a set to lose weight is a myth. This will only cause stress to the body, loss of strength indicators and hellish muscle pain the next day after training. Leave high-repetition training to experienced athletes who use it for special purposes. For weight loss, the standard range of repetitions is suitable - 8-15.
Long intense cardio before strength training
Exhaustive cardio before strength training will drain your energy, as a result of which you will not be able to train with normal intensity and maintain working weights. In addition, such an approach can affect your health, causing pressure surges. Therefore, it is better to do it after strength training, choosing the duration and intensity according to your feelings.
