Tips for Weight Loss Workout Plan for beginners
Weight Loss Workout Plan for beginners | How many times we try to put on a diet, or do some type of physical activity to try to dispose of excess fat. And never mind how many times because we are not really motivated to lose weight because it is not so easy, because dieting is just dievertente, but mainly because we do not know what to do. We know we have to do anything, the scale tells us that we have passed the area ‘red’, and we also know that it is not just a cosmetic issue but does affect our health in general.
The overweight is the basis of many diseases and a life style and food handling can literally do wonders in preventing many of these diseases (cardiovascular disease to diabetes, hypertension, to name a few, but the list is long)
In interview of Dr. Constantine Motzo, Nutritionist, and Professor and Contract of Sciences ‘Food from the’ University of Cagliari and we asked questions we receive most often from readers seeking advice on diet to lose weight in a healthy way and safe. Here is the result of the interview.
It’s a phrase we hear very often ‘do not understand, yet I continue to eat very little fat …’. As this statement be interpreted? You can gain weight while following a strict diet, or who claims to gain weight while eating just not aware of introducing a quantity of calories than necessary?
It is a phrase that I hear constantly from my patients, most of them do not realize that in ‘power every day exceeds the calories or the wrong proportions of the main components of our diet (55% carbohydrates, fats 30%, protein 15%). So if you follow a balanced and low calorie weight loss diet and proper physical activity is impossible not to lose weight. In some pathological situations such as hormonal imbalances (iperinsulinemie etc..) May experience a slowing of Weight Loss Workout Plan for beginners, but with the right drug therapy will resume the weight to fall.
Many women subscribe to the gym (too many men for that matter) thinking that some weekly training will allow them to lose weight while retaining the nutritional habits. Yet doing an approximate calculation of calories burned in a training session and those introduced with a simple slice of cake …
Physical activity is essential. Only the mental approach is wrong (that of ‘example of the application) does not have to “struggle” to eat more, we have to “struggle” to be able to afford a balanced diet.
From the physiological point of view (the chemical that regulates our weight) we were stuck in the period of the cave man. At that time the man was burning lots of calories to maintain her body temperature constant (in winter) to get food etc.. When food was given the scarcity of the period had to have a system to accumulate reserves (body fat). Now we are with the same body physiology (predisposed to accumulate fat) but in an opposite context, such a quantity of food and little energy expenditure. Why physical activity should not be considered a “bonus” but the bare minimum we need to do to keep healthy and fit your body
Sometimes you go to the food (usually high-calorie) to draw from a more psychological gratification that ‘taste’. There are cases in which a slimming diet can not be separated even by a support of a psychological nature?
This is beyond my competence, from my experience I can tell you that outpatient survival and the continuation of the species are part of the intimate of all animals (hence the man). So food and sex are definitely psychological implications. Many people fail to control their relationship with food that absolutely require a help of a good professional.
When it comes to diets tend to ‘make the numbers’. Everyone has an idea for precise, often wrong, how many pounds you must lose a month to lose weight in a healthy way. We ask you to help us ‘giving us the numbers’ more reliable, if possible.
This is the classic question that all my patients to do the first visit, when I lose a month? You can not give precise numbers, it is as if a patient asked me, “if I run the hundred meters long that I do?” no one can answer precisely. The correct answer is trivial as “what ‘s body is capable of giving at this time.” Then if you really want a number for me a good Weight Loss Workout Plan for beginners is 2 kg per month.
The effect of ‘bounce’. You lose weight, you are satisfied with the results obtained, and then a few months later, we end up with the previous weight. Why? What are the recommendations of the expert to maintain a healthy weight once it is made, often with so much effort?
To maintain weight you need to know what we can afford, a nutritionist can easily arrange for a report on the basic metabolism, this figure expressed in kcal added to the daily calorie consumption (work physical activity, etc..) Gives us the daily caloric requirement. This number is expressed in kcal we imagine it as a daily budget, so we have to stay inside and if one day the next day we sforiamo compensate.
His most valuable advice when a patient comes to her, determined to recover the weight.
A lot of physical activity and a power supply controlled on the basis of metabolism.
Weight Loss Workout Plan for beginners with fitness
Since the letters we receive regarding Weight Loss Workout Plan for beginners and fitness are really many, we have always tried to understand more interviewing a real expert in the field, Dr. Antonio, Camo, Surgeon. Specialist in sports medicine, which we post the questions-in our avvisono-longer frequently in those trains or would like to do so with the goal of losing weight.
The first question, although seemingly trivial, is: why a certain type of training is more indicated for Weight Loss Workout Plan for beginners compared to another type? For example, tell me that if I train with weights is not the same thing as if you trained me to rotating carpet … yet in both cases at the end of the workout I feel I have worked and I tired …When the objective of the exercise is to lose weight, undergo training they do burn more body fat, which usually consist in working sessions continued for at least 40 minutes to metabolic and cardiopulmonary average intensity, are usually recommended. This does not mean that other types of workout cannot achieve the same effect: a lot depends on the physical and athletic subject’s initials. The best thing would be to enter a weekly training session with small overhead alternating three sessions of aerobic workout.
How set a workout ‘ aerobic ‘? Some say that only two weekly meetings, others that we must train at least four times a week … others that it is better to schedule training sessions short but frequent … in short, everything is very unclear. We can give guidance on how it should be set to a table of aerobic workout for those who want to lose weight? According to some studies, the goal of maintaining fitness is to burn at least 2000 kcal per week (total amount), maybe split into at least three to four weekly sessions of approximately 45-60 minutes each. They still respected the principles of methodology of training which are frequency of sessions (3-4 per week), intensity (60-85% of the ceiling), duration (at least 45 minutes continuous or 2 daily sessions from 20-25 minutes each) and especially CONTINUITY! The only training intensely at weekends (“Warrior weekend”) does not lead to benefits and submit to health risks.
It is important to visit your doctor, maybe run a stress test, before embarking on any type of workout, especially if until this moment has not been too active on the fitness front? For what has been said so far, the medical examination (when complemented by appropriate investigations) specialist in sports medicine should not merely serve to an alleged ability to make efforts but also to provide suggestions on the type of workout you will then support. The sports Doctor is able to prescribe the sport as other specialists are with drug therapies.
There is something like the ‘ slimming ‘ targeted for certain parts of the body (e.g. the fat behind the arms, the fat on the tummy, thighs …) through the fitness that feels at times speak? A proper training program developed with the contribution of physical preparer (which must be properly educated) can generally correct some localized problems “, and when it fails as exclusive therapy contributes greatly to the success of other measures, such as those of surgery.
I just started going to a gym and instead of losing weight seems to have taken the weight. Someone tried to explain that the fat has a different weight than muscle, and I might still be thin even though the scales says otherwise. Possible? Possible that in toning and hypertrophy, increase muscle mass (usually in a person being overweight also leads to a loss of body fat) results in an increase of weight, measured on the classical scales. But when you make a slightly more in-depth assessment of body composition, simply with non-invasive methods like the measurement of skin folds, it turns out that actually changed the relationship between the two components (lean and FAT) body mass, in favor of the muscle (lean). It is essential to create a culture of physical movement and proper nutrition for Weight Loss Workout Plan for beginners and health and not a culture of decay, only daughter of excessively low-calorie diets.