Mas, como é que fazes para perder peso e fat?
Are you going to the treadmill 2 hours a day?
Do you start to go hungry?
Do you take all your gym classes?
What do you really need to lose weight and fat?
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 a 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 with would be 2800 kcal.
The slower and more 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 metabolically.
No matter 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.
Menos aveia ao pequeno almoço.
Less rice for lunch.
Less peanuts for snack.
Small reductions, which together, will have a significant impact.
Rule number two? Patience
No great description is needed 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 will feel unmotivated.
When you feel unmotivated, remember the results you've already achieved.
As they say, it's a marathon and not a sprint.
Se tiveres um plano de treino adequado e uma dieta de acordo com o teu objetivo, e se os tiveres a seguir correctamente, não é uma questão de se consegues os resultados que pretendes.
It's just a matter of when.
Be patient and consistent, it will pay off.
Rule number three? cardio
While the first and second rules are mandatory, the third is already less important.
It is possible to lose weight without doing cardio.
By the way, if you have to choose between doing 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, it will be very useful later on.
At a stage where it is already difficult to progress and the weight doesn't seem to move.
It not only allows you to burn extra calories, it is also extremely beneficial in terms of health and stamina.
You can do low, medium and high intensity cardio.
Which one is the best?
See our article on what is the best type of cardio to lose weight.
Combine a caloric 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 website.
If you don't, start.
A calorie deficit combined with 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 esthetic body.