There are a lot of people who enter the gym to gain muscle mass, but in fact, more people want to lose weight than to gain it.
But how do you go about losing weight and fat?
Are you going to the treadmill 2 hours a day?
Are you starting to go hungry?
Do 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 it 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 per day, you should consume less.
How do you know that?
Take a look at the our article for calculating calories.
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 more gradual the reductions in calories are, the better.
You will maintain more lean mass, and the more lean mass you maintain, the better the results will be, not only at the aesthetic level, but also at the metabolic level.
No matter how many tricks you do, supplements you take, or workouts you invent, if you consume more calories than you use, you will not lose weight.
You can even continue to follow your current diet in terms of food, but you will have to reduce the quantities.
Less oats breakfast.
Less rice for lunch.
Less peanuts for snack.
Small reductions, which together, will have a significant impact.
Rule number two? Patience
It doesn't take much description for the second rule.
To lose weight, you need patience.
In the same way that 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 will feel unmotivated.
When you feel unmotivated, remember the results you have already achieved.
As they say, it is a marathon and not a sprint.
If you have an adequate training plan and a diet according to your goal, and if you have to follow them correctly, it is not a question of getting the results you want.
It is a matter of when, only.
Be patient and consistent, it will be worth it.
Rule number three? Cardio
While the first and second rules are mandatory, the third is less important.
It is possible to lose weight without doing cardio.
In fact, if you have to choose between weight training or cardio training, choose the first option.
However, by using cardio training, you will be able to lose weight faster.
Not only will you be able to lose weight faster, but it will be very useful at a more advanced stage.
At a time when it is already difficult to progress and the weight does not seem to change.
It not only allows you to burn extra calories, 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 what is the best type of cardio to lose weight.
Add a calorie deficit patiently 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 is something you already do, after all, you are on a gym site.
If you don't, start.
A calorie deficit combined with weight training, patience and even some cardio is a perfect match.
Not only to lose weight, but also to maintain lean mass and achieve an aesthetic body.