One of the most common questions asked in the gym: "How do I lose weight?" And our answer: create the right habits for yourself.
Habit means stability and consistency, and these factors are key in fat burning and maintaining an attractive shape.
1. Track your calorie intake
Tracking calories with specialized programs and applications will open your eyes to the number of calories you eat during the day. I bet that you will be unpleasantly surprised to find out that all your “insignificant” snacks eventually add up to a rather round figure at the end of the day?
Therefore, a calorie counter is extremely important when creating a daily diet for weight loss.
Useful advice! How to calculate an individual daily calorie intake? We recommend using the formula of the famous American nutritionist Lyle MacDonald: To determine the required number of calories for women, you need to multiply the weight by 30.8, and for men - by 33.
2. Include strength training in the training process.
Strength training is an integral part of the fat-burning process. The more muscle you have, the more energy the body spends to support life. Moreover, strength training burns fat during the day, that is, they have a prolonged effect.
Useful advice! The optimal number of strength training for beginners is 3 times a week. Do not forget about cardio loads on rest days from the gym.
3. Make the right nutrition program.
Namely: monitor the ratio of protein-fat-carbohydrate and calculate the optimal calorie content. Prefer complex carbohydrates, low-fat meats, replace sweets with fruits and add more greens to the diet!
Useful advice! A personal trainer will help you calculate the optimal ratio of KBJU based on your goals, who will conduct comprehensive fitness testing and determine the load and diet you need.
4. Set the optimal sleep and wake state.
Sleep mode is one of the key factors in fat burning, muscle gain, recovery, and in all processes associated with building the desired shape. Focus on establishing the habit of sleeping for 6-8 hours.
5. Be patient!
All global changes do not happen in one day. Be prepared to plow in the gym, stick to food not for 1-2 days, but on an ongoing basis! Patience, consistency, and enjoyment of the process are what will work, not magic pills, massages, body wraps, etc.
If you are not yet a member of the club, then we invite you to 3 days of trial training “Easy Start”, where we will help develop the right habits that will make it possible to lose weight and adjust important areas of your body. Then we will select the most beneficial and convenient for visiting subscription or club card.
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