What should
I do to lose weight in the short term?
After the
busy April with jobs and relocations, the fitness club and personal gym will be
flooded with new members. Among them, those who think that "I want to
somehow make up for the diet by summer" account for the majority.
We personal
trainers do not recommend a short-term diet. As I mentioned in the 10th
session, the risk of rebound is high. However, those who have a particularly
strong will may impose a short-term intensive menu. As the word "I hit
iron while hot", do not miss the timing when the training is hot.
Attention
point here. As for training, even if I go to the gym every day for two months,
the effect is known. It takes time for proper exercise and rest to be repeated
to change body shape in muscle training. However, it is possible to specialize
in fat weight loss. To that end, it is "meal management". Let's
summarize the points about the phrase "sugar restriction" frequently
heard in recent years this time
The
reason why you can lose by sugar limit
As the name suggests, a carbohydrate-restricted diet is a
dietary method that reduces carbohydrate (carbohydrate) intake. Why can we get
rid of sugar?
Many businessmen tend to be overcooked meals such as bread in
the morning, ramen and bowl in the daytime, beer and fried in the evening ...
and so on. Since sugar is energy to move the body, it must be taken well.
However, too much sugar is consumed as extra calories and leads to fat
accumulation.
The way to lose weight is to make a system of consumed
calories> consumed calories. No matter how much you exercise, you will never
lose weight if you consume too much calories. It is the basis of the diet to
adjust the food balance to reduce calorie intake. There are various methods,
but here we will explain "sugar restriction" which is easy for
everyone to work on.
How much sugar do you control
I will tell you the specific points of carbohydrate
restriction. First, let's find out how much sugar you are eating in a day. In
the morning it is bread ... in the daytime it is rice ... it is not a rough
standard.
For example, one rice ball in a convenience store weighs
approximately 40 g. About 60 to 80 g in the amount of set meal. By the way,
about 100 g of miso ramen. Calculate this in total, and calculate how many
grams you are taking per day.
If you are working on carbohydrate restrictions, first adjust
your diet to fit this amount of about 120g. This is about three rice balls in a
convenience store. I will continue that for a week and look at my physical
condition. If you get used to it, reduce it to about 100g. Of course,
vegetables and side dishes also contain carbohydrates, but at first you don't
have to worry about that. If you do not see any change in your body, you need
to look there too.
Another point is to eat a lot of main vegetables such as meat
and fish. The reduced energy is supplemented by other nutrients for reducing
carbohydrates. That is "protein" and "lipid". By reducing
the amount of sugar to a certain amount, calorie intake can be reduced. Once
you get the hang of it, it's on. Let's go ahead without worrying while watching
daily weight change.
However, it is not recommended to cut all sugars (remove all
three meals). It is easy to do this if you just think that you just need to get
rid of carbohydrates, but it is easy to fall into nutrition, and your
metabolism will be lost, resulting in muscle loss. It's easy because you don't
have to think about the amount of sugar, but that means stopping thinking in
your diet.
The way to make a total cut is called "Ketogenic
Diet" and is a dietary method used in many personal gyms. It is not just
not taking carbohydrates, it is not a method that can be easily mimicked in the
first look, such as the need to understand lipids. It is a successful way to
have the trainer look at your meals every day.
In order to lose weight, it usually takes a long time.
However, it is also true that what the body gets by short-term intensive diet
is very large. Let's proceed not only with the immediate diet success but also
with the image of your own body ahead of it!
Train
your abs with a balance ball
Today we will introduce a video of the "Balance Ball
Crunch". This event trains the straight muscles using balance balls. The
number is 15 times. If you get used to it, continue 3 sets.
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