Today, a huge number of people around the world are exposed to the dire consequences of harmful lifestyles. Their sides, lower back, thighs and buttocks are covered with an impressive layer of subcutaneous fat, reserves that the body gets rid of last and stores first.
Intermittent fasting
The point is to consume food in cycles, that is, to create hunger hours and food gaps in the day. For example, one of the most popular and safe options is 16 hours of complete fasting, you can only drink water, on the contrary, 8 hours of eating healthy food that has not been processed by the factory industry. For example, the last meal is at 7 pm and breakfast the next day is at 11 am. This type of food should be used regularly, preferably on an ongoing basis, with occasional interruptions.
Cardio workouts on an empty stomach
It is not necessary to run, ride a bike, do high-intensity workouts, often people just need to walk: put on a heavy backpack, alternate between fast and slow paces. Do endurance workouts in the morning, when you have not yet eaten, the point is that at this time you "finish off" the last stores of glycogen from the liver and muscles, your body begins to turn to fat "depots" for energy.
There is a myth that if you follow these rules, then there will be a decline in muscle mass, the body will begin to "eat" its own muscles. This is partly true, if you do super-intense workouts, run "until you lose your pulse," then there is a possibility of such an outcome, in other cases, a small cardio load will only benefit the trained person.
Minimizing carbohydrates in the diet
Do not go to extremes and immediately use the keto diet, try to first remove foods such as: bananas, grapes, dates, white rice, potatoes. That is, food with a high glycemic index. These foods dramatically and dramatically raise blood sugar levels, which can lead to negative effects on your figure.
Strength exercises
It is not necessary to immediately grab heavy weights, to build muscle mass. Start with bodyweight work: pull-ups, push-ups, squats. After strength work, and then cardio exercises in the morning, during sleep, more growth hormone will be produced, which is a built-in fat burner in our body.
Motivation
Do not forget that you need to start right now, in matters such as losing weight and getting the body in the right shape, this is very important. Watch your own successes and begin to enjoy the fact that you gave up sweet and unhealthy foods. For example, you go into a coffee shop that offers a huge assortment of sweets, and you leave with one cup of sugar-free coffee, pleasure in this case is guaranteed, you overcame yourself, which means you have become a little better on the way to a perfect figure.
