There are a lot of people who go into the gym to gain muscle mass, but in fact, more people want to lose weight than to gain.
But how do you lose weight and fat?
You're going on the treadmill two hours a day?
Are you starting to starve?
You take all your gym classes?
What do you need to lose weight and fat anyway?
Rule number one? Calories
Rule number one is simple and is also the most important.
You have to eat fewer calories than your body uses.
You need to create a calorie deficit to lose weight.
If your body uses 3000 kcal a day, you should consume less.
How do you know that?
Take a look at our calorie calculation article.
In the case of 3000 kcal, if you were to start losing weight now, a good value to start would be 2800 kcal.
The slower and gradual the calorie reductions, the better.
You will maintain more lean mass, and the more lean mass you maintain, the better the results will be not only aesthetically, but also at the metabolic level.
No wonder how many tricks you do, supplements you take or workouts you invent, if you consume more calories than you use, you won't lose weight.
You can even continue to follow your current diet in terms of food, but you will have to reduce the amounts.
Less rice for lunch.
Less peanuts for lunch.
Small reductions, which together will have a significant impact.
Rule number two? Patience
You don't need much description for the second rule.
To lose weight, you need patience.
Just as you don't gain 5kg in a week, you can't expect to lose them in that period.
It takes some time, depending on your goal, and sometimes you'll feel unmotivated.
When you feel unmotivated, remember the results you've already achieved.
As they say, it's a marathon, not a sprint.
If you have a proper training plan and a diet according to your goal, and if you have them right, it's not a question of whether you get the results you want.
It's a matter of when, just.
Be patient and consistent, it'll be worth it.
Rule number three? Cardio
While the first and second rule are mandatory, the third is already less important.
It is possible to lose weight without doing cardio.
In fact, if you have to choose between weight training or cardio training, you choose the first chance.
However, by using cardio training, you will be able to lose weight faster.
Not only will you be able to lose weight faster, it will be very useful at a later stage.
At a time when it is already difficult to progress and the weight seems not to move.
It not only allows you to burn extra calories, but it is also extremely beneficial in terms of health and endurance.
You can do low, medium and high intensity cardio.
Which one is the best?
Check out our article on the best type of cardio to lose weight.
Put together a calorie deficit with patience and you have a simple but effective recipe for losing weight.
If you add cardio, you get faster results.
If you notice, we didn't talk much about weight training, we didn't even include it in the rules.
Simply because we assume it's something you already do, after all, you're on a gym site.
If you don't, start.
A caloric deficit combined with a weight training, patience and even some cardio is a perfect combination.
Not only to lose weight, but also to maintain lean mass and achieve an aesthetic body.