How to lose weight and become raised

how to lose weight

Recently we wrote how to eat and work out to build muscle. Maybe you read that and said to myself: «that Sounds good, but I think build muscle is not my thing».

Before you start to read further, I want to draw your attention to something. If you have less than 15% body fat you should gain muscle mass. When there are a lot easier to give it shape.

On the other hand, if you have very little muscle, work on the relief, and all can make you lose what little you have. Nor would it really look good, if quite honest. Abs a skinny guy is like big Boobs have a fat girlfriend.

In General, if you are concerned about issues of its forms, we should start to get acquainted with the diet.

However, if muscle weight you everything is normal, and fat have accumulated more than you wanted, you can use our training program. We tried. How to understand that she’s right for you? If you have more than 20% body fat, you can safely proceed. I would do in your place.

1. Go to the steps below.

2. Every day eat foods rich in protein about 1.5 g per kilogram of body weight (more on that here). For example, the type, weighing 70 kilos needs to eat somewhere 105 grams of protein a day. Well, the 70’s I made a blunder, you probably weigh more, if you want to lose weight.

  • . Tip one: one pound of meat is about 100 grams of protein.
  • . Tip two: only natural condiments and spices — they will make you healthy.
  • article tip three: bought a container in which you carry lunch to work or wherever you need to go every day. So you will be able to manage your diet.

3. On training days: eat two potatoes — one pre-workout with any meat, and another a few hours after the workout with another meat to make it more interesting (you can substitute potatoes with rice).

4. When you rest: eat fatter meat (beef, steak, salmon), eggs, combine them with vegetable side dishes. Eat as much as you need to obtain the necessary amount of protein.

  • . For example, a 2-3 meal 300 grams of meat and vegetables is a good start for a guy weighing 90 kg
  • . No need of additional sauces with carbs. Natural seasonings, other.

5. Cardini: when you schedule and go to the gym and do not rest, do intense cardio (don’t overdo it, max 15-20 minutes). I recommend you this exercise is for the sake of which don’t even have to go to the gym:

    • . Squats with jumping or jumping rope (as you can), then two minutes rest and a new approach. The result should be 15 minutes of pure training.
    • . 100-200 times execute exercise «some burpees» and try to be as fast as possible. How to do it? As the dude in this video.

  • article 4-5 minute sprint, and then 2-4 minutes of rest (so you can take a deep breath) and again run.

When you do this cardio, you’ll understand why I’m telling you that 20 minutes is enough for the eyes. If you are doing the exercise correctly, you have stars fly over your head, and you’ll feel not very good. These exercises stimulate the production of growth hormone which helps to process fat, so you lose weight faster, not to mention the fact that it will lead you in a very good shape.

In addition, if you practicing cardio in the morning, it will speed up the metabolism, because it will reduce insulin levels. This is especially true for the most problematic and overgrown with fat areas of the body.

Continue so to do and eat within 3 to 6 months, and you will see progress. This program works, you just have to follow it. Don’t give up, our losing weight bro!

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