I DO NOT LOST WEIGHT DESPITE MY EFFORTS, WHAT TO DO?

"I do not lost weight despite my efforts", this phrase has crossed the minds of many people trying to lose weight ... it's time to "shock" your body with real sports sessions!

DOING FITNESS TO LOSE WEIGHT

If we recommend training at the expense of cardio, which is also contrary to popular belief, it is for his tremendous hormonal potential. It's not really in your training you will eat fat but after. And the intensity will have been high and consequential damages,  the amount of fat  removed  will be important, recirculated through the flood of adrenaline poured by fitness.
This some short-term effect

In the longer term, the increase - however slight - of muscle mass due to regular fitness will help increase your metabolism, and therefore the number of calories you consume at rest. Thus, one small extra kilo of muscle swell 13 kcal your daily expenditure. This may seem low at first glance (and indeed it is) when we know that this only corresponds to ... 3g of sugar, but if you deign to step back and put this in perspective over a year, then we observes that this represents around 5000kcal, about 800g of fat. Certainly it is far from the 10 kilos that you may wich losing, but remember that this loss is achieved without doing anything it is only an indirect result of your efforts. And we're talking about 1 kg of muscle, if you take 3 or 4 then it will correspond to the equivalent of 2 to 3 kg of fat minimum ... much less negligible already!

It also means that this is the best way to not gain weight and  stabilize after having lost weight. That is why do fitness for weight loss is essential.

I DO NOT lost weight DESPITE MY EFFORTS EVEN WITH CARDIO

Obviously cardio also finds its place in a weight loss program, as it causes an immediate increase in energy expenditure. It also lends, and rightly, many health virtues and cardiovascular progress that  generate will allow you to do the hardest fitness and to recover better ... and therefore will result  greater progress!

It is important, when you're beginner to separate cardio workouts and fitness, failing to subject his body too much extra work that could lead to the severe fatigue. Which is obviously not the goal, the idea is just to chain the sessions, because remember that only the regularity is a guarantee of results.

Lethal Weapon: CHAINING GYM AND CARDIO

However, once we have gained a good physical condition, able to support you great training sessions, why not consider mixing these two types of training?

Come again against what is often done in the gym, advising you not to do your cardio before but after your muscu. Why ? For two reasons. The first is that the strength exercises require a high "freshness" because the goal is to achieve with sufficient intensity to they generate the desired effects. They are very expensive and nervous energetically, too, if you perform after running or pedaling, your potential will be already started and you probably can not go to the end of the session ... and your progress will suffer. Conversely, cardio is more effective if it is carried on fatigue, which will obviously be the case if you place it after the training. You will draw more deeply into your resources and oblige your body to create additional adaptations. The organization needs to "shocks" to trigger these adaptation phenomena, so if you leave it settle into a workout routine it will work automatically with an economical pilotage mode.

The second reason is that must remember the hormonal potential strength exercises, and their effect on stubborn fat cells. If you run or bike after, then you will benefit from this hormonal boost and recirculated fat will be your main source of energy. Especially low sugar reserves (which is the case after a nice session of fitness) will imply an increase in fat consumption, by a phenomenon of preserving this precious energy stock that is sugar.

You can settle for 20 to 30 minutes of jogging because if this duration is relatively low for a cardio session fully fledged here it is good enough to achieve your goals, taking into account energy already spent in the 45 to 60 minutes of fitness.

Remember that such sessions already require a good physical condition and are not intended for beginners, you surely have a good basis to compel you there. For this, please follow your cardio program first, and tone up the other with your strength training.