I´m pretty sure that you´ve tried at least one of all the different weight loss programs out there, you may got some results but not what you were expecting and you couldn´t sustain the results for so long.
Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so strict and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help you lose as much weight as possible and with this you get in more trouble.
This programs don´t focus on making your weight loss journey as healthy as possible and as enjoyable as it can be, even when you´re following a weight loss program you need to have some freedom and not make it so strict. So they´re giving you all the reasons to make it impossible to stick with the program.
They focus on losing as much weight as possible without considering body composition so you lose fat, water and muscle, when you stop the program it´s so hard to sustain your results because your metabolism is slower when you lose muscle your body needs less calories so you need to eat less to sustain your new weight and with all the cardio exercise that leads to muscle loss it also made your body more efficient at using calories so every time you do the same workout your body will be burning less calories. So you end in a worst place than when you started the program.
After you get 30 you start losing muscle so this muscle loss plus the muscle loss lost with this traditional programs it´s harder to maintain your results.
What you need to do is focus on eating healthy meals and avoiding unhealthy foods as much as possible, once you´re comfortable with this first step begin reducing the amount of food eat just a little less to create a calorie deficit, you can try intermittent fasting to help you through this step.
Then you can start playing with your macro nutrient ratios and find which one is the best for you, you can use carbohydrate cycling as a tool to change your macro nutrients and calories. The goal is to give nutrients to your body to function properly for daily activities and to recover.
For training you need to reduce cardio and increase resistance training, resistance training or lifting weights is what helps you maintain or gain muscle, 3 to 4 days a week most be for resistance training and to those 4 resistance workouts you add some cardio on the 3 days left. On your resistance workouts you need to focus on getting stronger, you can do bodyweight exercises or compound movements and get stronger on those, this way you make sure you maintain muscle mass and cardio workouts help you burn more calories helping your get leaner.
This is how improving body composition is done, you gain muscle mass through resistance training and lower body fat. The best part of improving body composition is that you look amazing, your body looks toned and if you want to gain more muscle you can do it. Having more muscle means that your body needs more energy, more muscle burns more calories so you can eat more, once you develop new habits you don´t need to be obsessed or strict with your nutrition program, you can have more cheat meals and be able to eat snacks or desserts more often without worrying about gaining fat.
Chances are that you end up falling in love with your training routine and you don´t want to lose any lifting session, if this happens you´ll be in an awesome place and you only need to keep momentum going. It takes time to see results but not that much and the results you´ll get are amazing and will keep you motivated, you´ll see your body changing and getting stronger making it easier to go to the gym and to focus on healthy foods, seeing results is the best way to keep you motivated.
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