Mutt
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I have never been overweight. Genetics, good metabolism, possibly regular use. All of these factors made me a skinny, tall and wiry character. But as they say, not heroin alone. Throughout my conscious life, I tried to lead a relatively healthy lifestyle, played sports, ate right, and thus, my physical form remained unchanged. This continued until the pandemic. Exactly in a year I scored on all physical activities, ate delivery and practically did not climb out of the house. As a result, + 5 kg of fat, which is quite noticeable for me, a small belly, flabby muscles, a poor regimen, insomnia, back pain. In short, everything that a good half of humanity is now facing. I had to somehow solve the problem, lose weight and bring myself to my senses. Therefore, I am sharing with you my formula.
Food
For starters, a little note for all the expensive fatty bats. All the extra weight is simple math. Yes, those same calories. I explain it on my fingers. Depending on the weight and height of a person, he needs to eat a certain amount of calories per day. For example, if you are an average young man weighing 80 kg and 180 kg in height, who does not play sports at all, then you need to eat about 2,300 calories per day. That's not a lot and not a little, unless of course you eat huge 1500 calorie + french fries burgers on a regular basis. Anything above your daily value goes straight to your sides. And now for the most important figure. 1 kg of fat equals 7,716 calories. This means that in order to lose only 1 kg, you will not be able to eat for 3 whole days. True, I do not recommend doing this, because you will stupidly faint. You need to create a daily deficit of 500-700 calories and in a couple of weeks you will see the result. There are a bunch of nice apoxes out there for counting calories. I am using Lifesum and this is not an advertisement. Enter your parameters and the desired weight, the program knocks you out your daily allowance, and then enter everything that you eat throughout the day. This works because when you see all the math, it's much easier to restrain yourself from the extra chocolate. I removed all 5 kg in about 2 months with one calorie count. And yes, the fatter you are, the faster you will lose the first 5 kg, so do not level up with me too much.
Charging
Now imagine that in addition to restrictions on food, you will also go in for sports. So you will not only lose weight faster, but also improve your overall well-being. I recommend just two types of exercise. It will suit you if you just want to live a healthy life and do not chase after a huge bituha that directly reduces the volume of the brain.
The first is running. 5-10 km every other day - this is the best thing that happened to me in my life. A 5K run is about 500-600 calories, depending on your pace. And besides the formation of a normal figure, running will help to strengthen the breath that has been killed by the grass and the nicotine-ridden heart. The second is HIIT, or high intensity training. My favorite sport, as you can do it at home, you don't need any equipment and one session only takes 10 minutes. What's the trick? HIIT is a routine exercise, like all jumps, squats and other planks that are performed in the following proportion - 45 seconds of exercise and 15 seconds of rest. Thus, you will speed up your heart even faster than while running and burn about the same number of calories. 1 session in 10 minutes burns from 150-200 calories. It's all about intensity. You have to work to failure. If, after such a workout, you can pronounce a whole sentence without panting, then you are cheating. You can find such workouts on YouTube. You turn it on on a TV set, watch and repeat after a pleasant fit.
Other
I'm already tired of writing, so it's short here. One 10 minute meditation a day to keep your mind healthy. Goes to bed at 11 a.m. maximum, when melatonin is produced best.
Outcome
Calorie counting + exercise + meditation + sleep = be as healthy as a Scammer. I'm launching a challenge. Send your sweaty torsos in the comments, and in a month we will compare the result according to my program.
Food
For starters, a little note for all the expensive fatty bats. All the extra weight is simple math. Yes, those same calories. I explain it on my fingers. Depending on the weight and height of a person, he needs to eat a certain amount of calories per day. For example, if you are an average young man weighing 80 kg and 180 kg in height, who does not play sports at all, then you need to eat about 2,300 calories per day. That's not a lot and not a little, unless of course you eat huge 1500 calorie + french fries burgers on a regular basis. Anything above your daily value goes straight to your sides. And now for the most important figure. 1 kg of fat equals 7,716 calories. This means that in order to lose only 1 kg, you will not be able to eat for 3 whole days. True, I do not recommend doing this, because you will stupidly faint. You need to create a daily deficit of 500-700 calories and in a couple of weeks you will see the result. There are a bunch of nice apoxes out there for counting calories. I am using Lifesum and this is not an advertisement. Enter your parameters and the desired weight, the program knocks you out your daily allowance, and then enter everything that you eat throughout the day. This works because when you see all the math, it's much easier to restrain yourself from the extra chocolate. I removed all 5 kg in about 2 months with one calorie count. And yes, the fatter you are, the faster you will lose the first 5 kg, so do not level up with me too much.
Charging
Now imagine that in addition to restrictions on food, you will also go in for sports. So you will not only lose weight faster, but also improve your overall well-being. I recommend just two types of exercise. It will suit you if you just want to live a healthy life and do not chase after a huge bituha that directly reduces the volume of the brain.
The first is running. 5-10 km every other day - this is the best thing that happened to me in my life. A 5K run is about 500-600 calories, depending on your pace. And besides the formation of a normal figure, running will help to strengthen the breath that has been killed by the grass and the nicotine-ridden heart. The second is HIIT, or high intensity training. My favorite sport, as you can do it at home, you don't need any equipment and one session only takes 10 minutes. What's the trick? HIIT is a routine exercise, like all jumps, squats and other planks that are performed in the following proportion - 45 seconds of exercise and 15 seconds of rest. Thus, you will speed up your heart even faster than while running and burn about the same number of calories. 1 session in 10 minutes burns from 150-200 calories. It's all about intensity. You have to work to failure. If, after such a workout, you can pronounce a whole sentence without panting, then you are cheating. You can find such workouts on YouTube. You turn it on on a TV set, watch and repeat after a pleasant fit.
Other
I'm already tired of writing, so it's short here. One 10 minute meditation a day to keep your mind healthy. Goes to bed at 11 a.m. maximum, when melatonin is produced best.
Outcome
Calorie counting + exercise + meditation + sleep = be as healthy as a Scammer. I'm launching a challenge. Send your sweaty torsos in the comments, and in a month we will compare the result according to my program.
