12 laws of the weight loss
12 laws of the weight loss
Burning fats is an effort that lasts 14 hours, 7 days from 7. It is indicated to eat more often, and if it is possible from 3 to 3 hours, and more than that you need to choose very carefully the products you eat and the right quantity to maintain a high metabolism.
Ther are 12 fundamental laws that guide the weight loss and the fat burning. These rules are everything you need to know when it comes to loose weight and burn fats from the hips and abdomen. Most of the laws are related with the nutrition, but the training have their role in this process. If the bulking phase is over then it's time to define and follow the main 12 laws of the weight loss.
1) Reduce the calories and you will lose weight.
The first law is the elementary one, the base one and it all about maths. You just need to eat fewer calories than your body used to eat. When a caloric deficiency appears the body has no choice and uses the fat deposits for the energy. This law prevails and will always be on the first place no matter what diet you choose to follow. Most of the persons that are moderately active and do physical exercises regularly burn about 53 calories per body kg. Starting from here, someone that weights 90 kg eats 3150 calories per day. To start to lose weight, reduce the calories to 28-26 per body kg(this means 2520 - 2340 calories per day). In the day, you do not go to the gym reduce the calories even more, up to 12 calories per body kg.
2) Reduce the carbohydrates.
Even if the calories control is compulsory, the hormones are also important. Along with the calories, the hormones also control the fat burning and suppress the hormones that deposit the fat. The way you can simply control these hormones is to control the carbohydrates you eat as long as they cause the insulin secretion, a hormone that stops the fat burning and facilitate the deposit.
For sure not all the carbohydrates are the same. There are two types of carbohydrates, carbohydrates that are easily assimilated and those that have a slower digest. Carbohydrates that have a fast digest and are assimilated faster tend to cause a greater insulin release. These are bread, cereals, sweets, white rice and white potatoes. Carbohydrates that have a slower assimilation (like those from grains- although they shouldn't be eaten in excess, oatmeal, sweet potatoes and vegetables) do not cause a high level of insulin, so thy are those that should replace the majority of carbohydrates from our diet.
The easiest way to reduce them is to cut the carbohydrates consume, reduce the meal in half every time.
When we talk about food everything should be whole. Even grains need to be reduced (except oatmeal), for the beginning it is sufficient to eliminate any refined carbohydrate and processed. It is recommended to maintain them at a level of 4 g pe body kg.
3) Eat more proteins
Proteins help to sustain the muscle mass building. Carbohydrates, even if they can make you fat, they sustain the physical effort, especially the hard one. The fats are necessary for the well-being of the body, sometimes even for the burning of other fats; also they are the raw material in producing good hormones.
If you want to define more you need to reduce the consumption of saturated fats and carbohydrates. Proteins do not help you only to maintain and build your muscle mass but also increase your metabolism. The body uses more energy to process the proteins then in case of carbohydrates or fats; this process is called the Thermal effect of the food. From this reason, the protein diets have a greater success in fats burning then the diets with fewer proteins, even if both diets have the same number of proteins.
It is indicated to eat at least 2 g of proteins per body kg. The main sources of protein it has to be chicken, turkey, beef, egg white, yoghourt, cow low fat cottage, protein powder like the one made of whey.
4) Never eat the carbohydrates alone.
When you want to lose weight, the insulin control is very important. The total amount of insulin is not related only to amount of carbohydrates you eat, but it also depends on how fast they are digested. Simple and refined carbohydrates are digested immediately, and raise the insulin levels a lot, that why they need to be ignored.In case it happens to eat such a carbohydrates (for example some cereals in the morning), you can prevent their fast digestion. This method consists of eating the carbohydrates together with proteins and low quantities of fats. Wth the cereal bowl, you can eat an omelet or fresh low-fat cottage. Another method is to eat more vegetables like broccoli, cauliflower, peas, and anything with salad leaves. This food slows down the digestion and carbohydrates absorption.
5) Never eat the carbohydrates before bedtime.
Again we talk about hormones. In the night, the sensibility to insulin is lower and this means that our body needs to produce more insulin than usual in order to use the eaten carbohydrates. As a consequence, high levels of insulin stop the fat burning and favors their deposit. More than that, in the first 90 minutes of sleep the body releases the growth hormone, an important fat burner (a good property of hgh).
The growth hormone production is slowed down by the carbohydrates. So it is the best to go to sleep on an empty stomach or even better after you have eaten proteins without carbohydrates. This allows the glucose from the blood - the technical term for carbohydrates that are already digested- to stay low, a thing that favors the night production of growth hormone.
Do not eat anything with three hours before you go to sleep. An even better option is to eat only proteins with few hours before sleep, a serving of proteins just before sleep, like a protein shake, fresh low-fat cottage or chicken. You can also add a small serving of vegetables.
6) Use nitric oxide during the night
Nitric oxide is a compound that keeps all the doors open and is one of the best substances that helps fighting with the fat.
Nitric oxide favors the blood pumping together with the training, in this way the blood flow is being directed to the muscles, a thing that helps to raise the hypertrophy and to increase the metabolism. This supplement based on arginine is efficient and administered before sleep when the release of growth hormone can be improved.
Every night, with 30-60 minutes before sleep take 5-10 g of nitric oxide (that does not contain caffeine) on an empty stomach.
7) Take several meals a day.
Calories and hormones decide if the body deposits muscles or fats, but the number of meals has an important impact on our metabolism. Every time you eat, the body motor, named as metabolism it increases its speed. Especially if the meals have an increased quantity of proteins. So if you eat 6 meals a day you will benefit of 6 jumps of the metabolism. This is a method to define without reducing the calories. Frequent meals increase the chances of what you are eating to be directed to the muscles, not to the fat deposits.
This is an efficient method to lose weight, and it is adopted by many sportsmen and bodybuilders during the
pre-competitive periods. Only with this method you can not lose weight. It is juts a small jump. If you are a busy person you can easily manage it with 3 main meals and 1-2 snacks. And be careful not to eat more than usual if you have 6 meals a day.
8) Prioritize your after-training meal
After you train it is difficult to gain weight. Why? The muscles are weak and without energy and they absorb the carbohydrates and proteins to recover. If you eat less at this moment you will recover harder. A good recovery brings an increased metabolism and avoids its retardation.
Consume 30-40 g of proteins, a combination of casein and whey protein, along with 60-80 g of carbohydrates, at an hour after the training.
9) Avoid carbohydrates with fast absorption before training.
When you start training the body releases an agent that mobilizes the fat deposits, named epinephrine, it is getting attached by the fat cells and permits the burn of fat acids for energy. Refined carbohydrates digested before training suppress the effect of epinephrine, in contrast with the same quantity of complex carbohydrates. Refined carbohydrates raise the insulin levels, slowing down more the fat burning during the training.
10) Empty your glycogen deposits once at two weeks.
Glycogen is the unused form of carbohydrates, stored in the muscles. When the glycogen deposits are full, the body starts to deposit more fats. And the opposite happens as much as the glycogen deposits are empty. A good method to burn fats is to follow a very poor diet in carbohydrates, two days and repeat it once in two weeks. This way you assure a normal level of glycogen deposits for energy and the body increases the caloric burn.
The carbohydrates contribution needs to be limited during two days once in 2 weeks, under 100 g per day. For this, you need to know the number of carbohydrates g of every product you are eating, and you must be very disciplined to be strict with you. Your diligence will be rewarded through the decrease of your fat percentage. After two days come back to your carbohydrates moderate diet.
11) Train until you get tired, not dead of tired.
This is an old question since the world of bodybuilding: how many sets of exercises are necessary and how much time you need to spend at the gym every day? The answer differs from person to person, but when the main purpose id to lose weight, a good rule is to train until you get really tired, but not until you are dead of tired. Maybe this workout is satisfying your physic but it is pushing your hormonal medium.
To lose weight, it is important to maintain your muscle mass, as it is the main metabolic engine. If you overtrain at the gym the testosterone and the growth hormone decrease and the exact thing happens with the metabolism. You may train as much as you want but do not exceed 75 minutes at one session. Make as many sets and repeats as you can in this time using short intervals of rest (maximum 60 seconds).
12) Do cardio at the right time.
Cardio workouts have two benefits: burn calories and influence the hormonal profile. Exactly, cardio helps to grow the epinephrine levels. But, the moment when you make cardio has a great impact on the way your body uses the hormones.
If you make medium cardio on an empty stomach, norepinephrine attack fat cells, a thing that increases the rhythm that you burn the fats. And vice-versa if you eat before cardio, in special carbohydrates, the insulin levels rise and the body does not burn fat in an efficient way.
If you have time, do 30-60 minutes of medium intensity cardio, in the morning on an empty stomach before breakfast 4-6 times a week. You cal also drinks a coffee without sugar and add some amino acids or some whey protein before cardio. The caffeine from the coffee and the amino acids will help you to burn more fats.
In case, this cardio is not an available option for you, then you may do cardio during the day on intensity intervals. For example, run one minute at a very high intensity, then 1-2 minutes run in an easy way or even walk very fast. You can do 6-10 of such intervals. This training system is based on the energy provided by the carbohydrates, so you will use what you eat, decreasing the risk of doing fat deposits.