How I got rid of 18 extra kilos gained good physical shape and have learned to keep it
Sport And Fitness Health / / December 19, 2019
Mikhail Abramov
Marketer, an office worker, a supporter of self-training. He dropped 18 kg of excess weight and now maintains a good physical shape.
It is believed that to get rid of excess weight can only be through strict diet and heavy exercise. People strongly start a new life, demonstrate motivation wonders make titanic efforts, but after a while returned to its former state. Each new attempt ends in failure. Instead biceps grows only guilt.
How to make so that everything worked out? First of all to change the approach:
- Abandon the diet and hard training.
- Do not listen to the advice of professional athletes and fitness bloggers.
- No spontaneity: the start of a new life requires preparation.
Condition of the body really depends on the quality of nutrition and physical activity. Power must be complete and contain all the necessary substances for life. Diet - it is not good nutrition. If you are starving, you are depriving yourself of fat or carbohydrates, then sooner or later picks. No force will not help.
Tips athletes and fitness bloggers to the common man are useless. Their whole life revolves around training and proper nutrition: they do not have to adapt to the office schedule. So you need to start from their own living conditions.
No need to start a new life "right now", as taught by the guru of personal growth. Start with Monday. But by Monday, you must have the necessary resources and a clear plan of action.
proper nutrition
90% success rate - a proper diet. From it and begin.
There are two options, how to start.
Option 1
The first two weeks you live normally, but begin to keep a food diary. Detail fix every meal: how much and what is eaten. Drying clipped a colleague - recorded. Ate chocolate on the way home - in a diary. pereeli so that it was a shame - do not be fooled, write. Diary clearly show you the difference between the actual volume of food, and your idea about it.
You are waiting for the amazing discoveries: you thought that eat moderately, and actually eat a bunch of food for the day.
Blog seems insignificant innovation. But he will rearrange your thinking and prepare for changes in two weeks. However, you can do without the diary.
option 2
Determine the day of the beginning of a new life. For example, December 3, 2018, Monday. To this day, you must have:
- A clear understanding of:
- as you have;
- what you will eat.
- ready meal all day, divided into portions.
- meal plan for Tuesday and Wednesday.
As you will have
Plan what you will have five or six meals per day. Eat small meals at intervals of 2.5-3 hours. So you will not go hungry and overeat. Easy hunger appears only before the next meal. Carry a food container. The new life is important adequate diet, ritual and habit.
If your working day from 10:00 to 19:00, the meals throughout the day will be like this:
- 9:00 am - breakfast at home;
- 12:00 - the first snack at work;
- 15:00 - Second snack at work;
- 18:00 - third undershot at work;
- 21:00 - dinner at home.
As you can see, during working hours - three meals. So, it takes three small containers or one large, divided into compartments.
What should be done until Monday:
- Purchase products.
- Buy Containers for food, if they are not.
- Prepare a meal that will take with you to work.
- To spread out its containers.
- Figure out how you will carry the containers and where to store them in the office.
In a fractional power, among other things, there is one useful side effect: triggered the natural mechanism of congestion control. Without counting calories and weighing portions, you will learn to feel that you have eaten enough. However, it does not work with fast food and cakes.
What you'll eat
Completely eliminate alcohol, confectionery, bread and pastries in general any. With cola, fast food and convenience products also have to say goodbye. The less processed the food the better. For example, do not eat sausage and meat, steamed or grilled. As carbohydrates - cereals, pasta from durum wheat, vegetables. In general, as they say in the West, whole food.
Try to get rid of flavor enhancers, even common salt, add less.
At first, the food will seem fresh, but after a couple of weeks the taste buds get used to, and you will begin to distinguish unfamiliar flavors.
Sometimes it is not possible to maintain a pause between meals. For example, you went to a meeting in a foreign office and detained. The container with the food stayed on the job, but I'm hungry now. In such cases, always carry fruit and nut barBetter without sugar. He will save you from overeating in the nearest cafe. If still pereeli, do not blame yourself, throw, and start all over again. Just continue to live in the new regime.
Physical exercise
Sport in the representation of ignorant people - the overcoming of ourselves, pain and deprivation. No pain, no gain: To lose weight, you have to run. Be sure to start in November, at six in the morning when the cold wind and icing. And run just three kilometers and return home tired and the frozen. Not surprisingly, this approach motivation enough for a maximum of three days.
In fact, to begin with is enough 10-minute charging in the morning and in the evening. Exercises - the most simple, basic.
Be sure to do sit-ups. This is the foundation of your physical form. If you can ever be wrung out, do push-ups, able to catch up - tightened.
The main thing:
- Get special clothing to practice;
- start smoothly;
- remember that even a 10-minute workout - it is training, not spontaneous mahi limbs on the way to the kitchen.
Example training program
1. Change clothes in shape.
2. Make articular workout. Start with a smooth rotation of brushes, then - the elbows, shoulders. Especially carefully knead knees, make sure that they do not hurt. When the pain is better to see a doctor. Warm-up usually takes 2-3 minutes. Once you feel that warmed up, move on to the exercises.
3. The first exercise - squats.
- 1st approach, workout - 5 times. Minute rest.
- 2nd approach, the main - 10 times. Minute rest.
- Third approach, a hitch - 5 times. Two minutes of rest.
squat correctly👍
- Common errors when performing sit-ups and how to fix them
4. The second exercise - push-ups. We believe that you can be wrung out only once. Better to start with a lightweight version of the exercises: push-ups with knees and put his hands on the rise. So you worked for the necessary muscle without full load.
- 1st approach, workout - pushups 3 lightweight. Minute rest.
- 2nd approach basic - 1 usual squeezing. Minute rest.
- Third approach, a hitch - 3 lightweight push-ups.
get stronger💪
- As in the past month to learn how to do push-ups 50 times
5. Training is over. Walk to regain his breath, shake hands and feet to relieve excess stress - and in the shower.
Even if you feel that you can do more, the first two weeks are not zealous. At the start, the main thing - to develop a habit and to teach the body to stress.
After a while you feel that you need to increase the load. Try adding reps. If it does not, increase the number of approaches. Increase load as they become needs.
Evening workout can be repeated, only replace the push-ups pull-ups.
results
The first visible results will appear in a month and a half.
- You get rid of excess weight. Usually the first couple of months it takes about 10 kg.
- Become stronger. Improve the coordination of movements.
- Improve well-being.
- will leave insomnia.
- Weaken or disappear altogether meteozavisimost.
- Save tangible amount of money. Try to carry out the experiment. The first month eat as usual, write down everything you eat, and fix costs. From the second month, go to a new power and continue to record costs. Amounts are reduced twice, or even more. Alcohol, sweet, business lunches and semi-finished products are more expensive than grains, and chicken breasts.
- Bleed the skills of planning and self-organization.
- Will have more drive and pleasure.
- Improve the quality of life in general. You will feel younger and healthier.
The main thing - keep in mind a bigger target, move to it in small steps every day, and everything will turn out.
see also🧐
- 30 exercises with its own weight, which will lead you into shape
- How to lose weight 18 kg for six months with the help of counting calories: a personal experience
- As I dropped 18 kg after 50 years, and what to do if you also want to lose weight