How to lose weight: diet, exercise

A couple of months ago, Marina bought a ticket to the sea and immediately remembered her subscription to a fitness club, which she used at most three times. Now there is a reason to look at the hall again.

– We urgently need to lose weight by the sea, – she announced in the cafe, pampering herself with an eclair on the eve of the “march”.

Marina approached the process responsibly: she goes to the gym 6-7 times a week. Nutrition has also changed – from now on, no carbohydrates. The first days the arrow on the scales regularly crawled down, and then suddenly stopped. And after a couple of weeks, Marina began to recover at all.

– What’s the matter? – the failed “fitness nyasha” did not understand. – I go to the gym, I sit on a diet, and the weight is only growing.

The main mistakes of newcomers to the gym, which prevent them from losing weight, were named by the personal trainer of the St. Petersburg network of fitness clubs Sergey Kalabukhov.

Exercise is stressful for the body. Therefore, it takes time for him to recover. When a person trains for a long time (more than an hour) and often, their levels of cortisol, the stress hormone, rise. Swelling begins – cortisol retains fluid in the body. Fat mass increases, and fat is deposited primarily in the waist area.

Yes, daily workouts get in the way of losing weight. But even one hike in the hall for the whole week will not help. For the body to get rid of fat, you need to exercise 3-4 times a week.

Many girls think that “pulling iron”, they will turn into masculine jocks. Therefore, they prefer to go exclusively to aerobics. I assure you that it is not so easy to reach such a state, and in these cases one cannot do without “chemistry”. In fact, exercising in the gym, you speed up your metabolism, which means that you absorb the calories you eat faster. Plus, you burn more fat in an hour on machines with a rest break between sets than during aerobics and cardio. Yes, aerobics and treadmill train endurance, but you should not expect a special effect from the exercises.

And the waist only gets wider. Therefore, forget about twisting and even more twisting with weight. Fat from the sides will go away with other abdominal exercises, while the waist will not add in volume.

And the body gets used to stress. Therefore, while exercising on simulators, change the weight, the number of approaches, as well as the exercises themselves. Work with a lot of weight one week, the next – take lighter shells, but do more sets.

As a result, glucose levels drop sharply, the body becomes stressed, and cortisol levels rise. In addition, it is easy to break off on a rigid diet. And instead of losing weight, you put on a couple of extra pounds.

And you are surprised that you cannot lose weight. There will be no result from training alone, so you will have to forget about cookies and cakes. Unless once a week you can arrange yourself a “cheat-meal”. In the diet twice a day – for lunch and dinner, there should be meat, as well as a lot of vegetables. We replace sweets with fruits, berries and nuts. If you crave candy or cookies so badly, it’s best to eat a protein bar or dark chocolate with at least 72% cocoa. We do not exclude bread from the diet, but we buy only black – yeast-free or with bran.