What is possible and reasonable weight loss?
Weight loss doesn't have to be impressive, but it is effective! Rapid weight loss can result in an equally rapid recovery effect. Do you want to avoid unnecessary mistakes, save time, and avoid the annoyance of lack of results? Discover for yourself the most important rules for losing weight in a healthy and reasonable way!
Save a good amount of calories
Excessive lack of calories in the daily diet is one of the most common mistakes when losing weight. The energy balance should be gradually reduced and adapted to individual needs. Myths about the effectiveness of fasting have long been debunked! Therefore, it is first necessary to ensure that the amount of calories consumed per day is compatible with the intensity and number of training sessions performed.
Make sure you get the optimum amount of protein in your daily diet
Most women, especially those who start their journey with healthy eating and exercise, don't see protein as an ally. what is the reason ? Fear of excessive body growth, as protein promotes the growth and maintenance of muscle mass. It is difficult to disagree with this
statement, but it is worth remembering that protein helps maintain a feeling of fullness and reduce excessive appetite. Also, unlike other macro nutrients (such as fats and carbohydrates), it is not high in calories and does not pose a risk of excessive fatty tissue growth.
Protein in the daily diet should come from animal products (such as meat, fish, eggs and dairy products) and plants (such as tofu, nuts, legumes, seeds, and grains). However, many women may find it difficult to consume the amount of protein on offer. For this purpose, it is useful to supplement your diet with protein supplements (for example, 100% Whey Protein Complex or Olymp Sport Nutrition Plant Protein Complex), which will make it easy to supplement your daily diet with healthy proteins under the shape of an appetizing and incredibly tasty shake. !
Don't forget to sleep and rejuvenate
Each exercise is a major effort for your body. At first you might think that only the muscles stand a real test of endurance, and we can't forget the nervous system. It is he who is incredibly stressed during training and which allows to maintain the optimal functioning of the body, for example, the correct concentration or the good performance of the muscles. After each training session, we must take care of a good rejuvenation of the whole body. Rest plays a very important role in weight loss and body shaping.
Sleeping is one of the best ways to rejuvenate the body after strenuous exercise. During sleep, the state of our nervous system can return to normal and get rid of hyperactivity. However, sleep is not only important for the neuromuscular system. Adequate sleep (i.e. 6-9 hours in adults) has a beneficial effect on hormonal metabolism:
Reduces the level of the hormone ghrelin, which increases the feeling of hunger,
This helps maintain optimal leptin levels to ensure adequate satiety and reduce snacking
This allows for a normal level of cortisol, a stress hormone that promotes deposition of fat tissue by increasing sugar levels
Sleep problems are a frequent consequence of excessive physical activity, which the body considers a factor of stress. The highly standardized extract of Withaniasomnifera root, which is included in the Ashwagandha 600 Sport supplement, can provide an interesting help. Its properties can be beneficial for both the sleep process and post-workout regeneration.
Adapt the intensity of your workouts to your own abilities
It is a kind of supplement to the sleep and rejuvenation mentioned above. People who mistakenly lose weight believe that strenuous, even sometimes exhausting, physical activity is the key to success. Training that is too intense will have the opposite effect, instead of
getting you into the desired shape, it will cause a slump that will bring you nothing. According to the popular “lessis more” rule, the best solution is to make an effort that will not exhaust all your energy reserves, but will maintain some strength and protect you from an uncontrolled increase in the level of cortisol.
Bet on complex supplements
There are many preparations that improve the weight loss process, promote the reduction of fat stores and improve the control of the correct body weight. However, it must be remembered that dietary supplements are only a supplement to diet and training. Without a pre-developed nutrition and training plan, it is difficult to expect amazing results. Take care of the basics first, and only then choose the most optimal support.
What products of the Olympia Sport Nutrition brand deserve special attention?
Fat burners contain many active ingredients (including plant extracts: guarana, green tea, bitter orange, black pepper and cayenne pepper, Indian nettle, magnesium, tyrosine or niacin) that have a multidimensional effect on metabolism, the functioning of the nervous system or Loss of water accumulated under the skin (preparations: Thermo Speed, Thermo Stim, Therm Line is a product intended for women Define It Lady )
Products containing L-carnitine, an amino acid that affects the metabolism, transport and use of accumulated fat as an additional source of energy for exercise (L-carnitine Xplode, L-carnitine Extreme Mega Caps, L-carnitine Extreme Shot)
A complex blend of high quality plant extracts that is free of stimulant and stimulant ingredients such as caffeine (Liborazor)
However, fat burners are not the only ones that can be used in the period of shaping the body and fighting excess fatty tissue. Other products, such as essential vitamin and mineral complexes (Vita-Min Multiple Sport, Vita-Min Multiple Lady), healthy fatty acids (Gold Omega-3 Sport Edition, ALA 200) or protein bars and snacks to reduce cravings for high-calorie sweets Thermo (Olimp Protein Bar, Olimp Protein Snack or Olimp Veggie Protein Bar) will also prove to be a good choice.
Ensure optimal hydration of the body
We have already mentioned that water is a true ally of every woman. Maintaining an adequate level of hydration contributes significantly to maintaining an adequate body weight, helps rid the body of unnecessary secondary metabolites and helps suppress
excessive hunger. In addition, water is a valuable source of necessary minerals (such as magnesium, sodium, potassium or calcium) that have a beneficial effect on the daily diet. It is recommended to drink at least 2 liters of water per day in small quantities and to avoid feeling thirsty, which is a sign of dehydration.
Don't overeat fast food
Fast food (cheat meal) is a real bonus after a whole week or month of sticking to the eating plan. Manger dans votre fast-food préféré ou des sucreries est avant tout un aspect positif pour votre psyché, qui, dans les premières étapes de la perte de poids, est mise à l'épreuve après que vous ayez maistrain-en Delicious. Occasional "vacations" are not a problem. Even
worse, when we lose control of our appetite and counterbalance the energy balance throughout the week with unhealthy foods for a day - the sacrifices made so far are in vain. Don't forget to balance the "guilty pleasures" associated with cheat meals. Otherwise, as in the myth of Sisyphus,