For "weight loss" and "diet"! Understand the 5 points and narrow down efficiently!
1. set clear goals
Today I want to talk to you about the fundamental principles of weight loss. Why is weight loss not working in the first place? One is because it's simple and hard. Fun and exciting things go well if you leave them alone, but hard and tough things raise the hurdles. As a method, there are things such as what kind of supplements to take and what kind of aerobic exercise to do, but the first thing to think about is how to lower the hurdles of pain. Especially for beginners, if you put in the effort, you will be able to do your best more than you think.
So how do you get rid of the pain? One is to set clear goals. Setting a goal doesn't make it harder, but it definitely increases your chances of achieving it. The clearer your goal, the higher your brain will work to achieve it. For example, the reason why high school baseball players endure such hard training is because they have a clear goal of wanting to play in Koshien. The students who are preparing for exams are studying hard, even when they are not sleeping. More to the point, the pursuit of the bride's beauty for the wedding ceremony is also the same. Regardless of how much money you have, going on a diet or going to a beauty salon is because you have a goal of a wedding, and it doesn't mean that it will last 10 years after marriage.
As with weight loss, set clear goals first. Participating in the contest is a clear goal, so it will increase the probability of success in dieting. If you want to go further than that, you can increase your chances of success by clarifying your goals, such as winning a prize or finishing in the top three.
2. Create a pre-weight loss period
Another thing to consider is why weight loss is so hard in the first place. Partly because I'm hungry, but there are many times during the day when I'm hungry. Hunger is a painful message for humankind, who has a history of hunger, so it shouldn't be fun, but that's why we experience hunger every day.
During weight loss, you will be restricting various nutrients, including calories. As a result, the efficiency of producing ATP (energy) decreases. In terms of major nutrients, we intentionally destroy the overall nutritional balance by suppressing lipids and carbohydrates, and on the contrary, protein must be taken in large amounts as if to compensate for it. It is unavoidable for weight loss, and in a sense it is a correct approach, but it definitely has a negative effect on ATP production. In other words, it is in a situation where it is difficult to create energy. In fact, reducing the efficiency of making this ATP is the main cause of pain. It's not just that you're hungry, but the efficiency of making ATP is going down. Since ATP cannot be stored in the body, humans must continue to make ATP until they die. Conversely, not making ATP means death. It is good to understand that it is the cause of the pain of weight loss.
So what can we do to get rid of this pain? There is also a solution. What I would like to suggest is setting up a "pre-weight loss period". Depending on how long the overall weight loss period is, create a period of about 2 weeks to 1 month before weight loss. Instead of suddenly starting a stoic calorie restriction just because you have started weight loss, you should have a very well-balanced diet during the pre-weight loss period. First of all, I will adjust the PFC balance, make sure that I have sufficient minerals and vitamins, take plenty of water, and ensure that I get enough sleep. This will create the conditions that make it easier for you to make the maximum amount of ATP.
PFC balance is the balance of three major nutrients, but now it is called "energy-producing nutrient balance". At first glance, it may seem like a long and confusing name, but it expresses the original meaning of a balance that facilitates energy production. When you start full-scale weight loss, your metabolism drops, and as a result, the efficiency of ATP production also drops. Since you can enter with momentum, it will be easier to see the effects immediately after, and you will be motivated by seeing the results.
Some people cut down on lipids and carbohydrates and suddenly start a serious weight loss one day, but that doesn't necessarily mean they're in a state of off-loading metabolism. If you pay close attention to your diet from the off like a top builder and create a situation where ATP production is easy, sudden weight loss is not a problem, but as far as I can see in many cases, once you have an ideal diet. It would be desirable to take it and start a full-fledged weight loss from there. As a result, the weight loss period should be planned two weeks to one month longer than planned.
is an attempt to increase metabolism during the pre-weight loss period, but there is a good routine to incorporate here. One is to wake up a little early and drink glutamine with about 100cc of water when you wake up. Glutamine is a non-essential amino acid, but it is an amino acid that acts as an energy source for the small intestine and is effective in repairing the gastric mucosa. In fact, it is often added to stomach medicines. Many people take glutamine when losing weight because they want to prevent muscle breakdown, so they expect it to be anti-catabolic (anti-catabolic action), but (of course it's not a mistake), it actually stimulates the internal organs. I think it would be good to focus on the effect of increasing metabolism by making it. Waking up is the time when your metabolism is the lowest during your waking hours, so it's the perfect time to take glutamine.
And one more thing, try an exercise that moves your shoulder blades. Swinging your hands back and forth or crossing them in front of your body will naturally move your shoulder blades. There are cells called brown fat cells here, which have the effect of increasing metabolism and promoting fat burning. Of course, walking in the morning and light morning training are also effective, but considering the problem of fatigue and continuity, it is rather better not to exercise with a high level of awareness.
It's a very small effort, so if you make it a habit as a matter of course, that is, as a morning routine, I think that the return of weight loss will gradually increase in a way that dust piles up.
How to do the following weight loss principle systematically! about it. I see cases where one day they suddenly start, or suddenly try to change something because they hit a plateau, or when they hit a stagnation, they get flustered and get advice from various people and try this and that, but it's a shame. However, it will fail first. As for how to do it, for example, if you decide to go with this person's method this year, you have to stick to it (of course, it has to be someone you can trust).
Losing weight is like climbing a mountain, there is not just one way to do it, but many routes. Even though you started climbing the mountain on route A, if you suddenly change to route B, you won't be able to reach the summit. In other words, there is no planning. There is a proverb that says that more boatmen lead to more boats, and this may be a typical case of weight loss failure.
I have entered a stagnation period while cutting fat. I can't stand it and seek advice from people who are doing well with carbohydrate restriction, and start carbohydrate restriction. I entered the final stage and started cutting salt, but it didn't go as well as I had imagined. Then I became uneasy, listened to the opinions of people who usually do not take salt cuts, and stopped salt cuts. This is not a question of what is right or wrong, but rather, it should be done with the understanding that it will take some time for the effect to appear, and that any effort will reach a certain plateau when the body adapts. It is necessary to go.
It is important to plan weight loss and to create a period during which PFC balance, sleep, hydration, etc. are adjusted, like pre-weight loss. In addition to planning, it's also a good idea not to throw out your weight loss "cards" all at once. Just because you're in a period of stagnation doesn't mean you're going to endure it. Of course, it is necessary to prepare several cards in anticipation of a stagnation period, but the principle of planning also includes not playing them all at once.
Beginners tend to put up with this and that, do their best, and do it all at once. However, the body always adapts and stagnate. In the case of weight loss, if you try to reduce carbohydrates and fats and do your best in training and aerobic exercise, if you do it all at once, it will put a heavy burden on your body. What's more, when it hits a peak, it ends up with no more drawers to open. So, for example, if you don't do aerobic exercise at first and work on other cards and incorporate aerobic exercise in the second half of weight loss, or if you don't do the card little by little, you won't be able to do it later.
If you continue to lose weight, you will definitely come to a plateau many times along the way. This is also a signal that the body has adapted to the load of weight loss, so a new effective load must be given at that point. Cheat day is one such example. Based on the plan, if you get stagnant around here, you can start aerobics, introduce cheat days once a week from around here, or add supplements around here. Please proceed while preserving
Another trick is to understand the mechanism. It is called a mechanism of action, but for example, even if it is a supplement, let's understand why it is taken, why it suppresses muscle breakdown, and which ingredients work with what mechanism of action. Same with training. Why do you do this kind of weight, do cardio? The more you understand everything you do, the less painful it will be. Even if you normally don't want to do it, you will be motivated if you understand the reason for doing it. If you can understand it, you will feel positive, you won't forget to take it, and you will be able to see your own checkpoints.
Recently, bodybuilding has become much easier to get information due to the influence of SNS, etc., but before, I didn't know what to do without receiving guidance from seniors and the chairman at the bodybuilding gym. It was also the world. It's not just about training, it's about weight loss as well. It's not just weight loss, it's weight loss that maximises your appearance. It is also a truly maniac world.
For that reason, there were almost no general manuals or reference books, and as a result, the trend was to ask for guidance from experienced people. This is very significant in its own way, but what we must be careful about is the fact that there are cases where people do what they are told without understanding the mechanism. It has to do with planning, but if you understand why you do what you do and work on it with conviction, it will lead to good results.
Finally sleep. It's important to know how much sleep you have on your side, including naps. There are two main benefits of sleeping. It is to make ATP firmly and to get rid of fatigue. Weight loss can seem like a game of endurance towards the very end, which increases the chances of failure.
If you ask people who have successfully lost weight, they say it wasn't hard at the end. Or, when the weight loss went well, I hear the impression that it was not as hard as expected. This is thought to be because the metabolism remains high, fatigue is less likely to accumulate, and circulation is good. Every day, when I'm going to train from now on, I'm going to do my best and enjoy it.
Conversely, if you think that you have to endure, you will go in the direction of tiring yourself. Be especially careful when trying to lose weight. Fatigue is your enemy at the last minute. If you get good sleep on your side, the accumulated fatigue will be reset and you will be able to work vigorously the next day.
②Sleep has a really nice effect of burning fat.
To get the most out of it, go to sleep on an empty stomach. Strictly speaking, it's not hunger, but if you don't eat something with calories for roughly two hours, you'll be close to hungry. It is best to avoid calorie intake before the scheduled time (ideally 3 hours).
I think some people drink protein before going to bed for the purpose of suppressing catabolic, but unfortunately protein intake breaks the condition of being hungry. If you are worried about catabolic reactions during sleep, you may want to substitute amino acids. You should take glutamine before going to bed, just like when you wake up, and EAAs (essential amino acids) are recommended instead of protein.
Going to bed on an empty stomach can also be part of your weight loss routine.
It's a cardinal rule to use supplements instead of relying on them, but supplements during the weight loss period are a reassuring ally and can be one of your cards.
First of all, in terms of supplements, I think it would be good to use the fat burn system. Keep this in one of the small drawers I mentioned earlier. On top of that, I think it's better to take it from the first half of the weight loss period. Most fat burn materials and ingredients are set for people with a higher BMI when measuring their effects. Even if the body fat percentage is in the single digits and people who want to squeeze even more drink it, unfortunately it doesn't work that much. In order to make it work, the effect will be higher when you are in the closest state to off. In other words, fat burn supplements are the first half type. However, if you take multiple doses, do not take them all at this timing, but take them until after that.
So, what should I drink when my body fat percentage is in the single digits? Also, HCA, which is very compatible with caffeine, may be a combination of supplements that are set aside for the middle and late stages, so you can take it when you hit a plateau. One more thing, supplements other than fat burn are also important. During weight loss, we tend to focus on losing fat and losing weight, but actually we get very tired. Despite the fact that the calorie intake has decreased and the balance of nutrients has collapsed, the body is moving and the calorie consumption is increasing. As a result, the amount of active oxygen increases and the efficiency becomes even worse.
So this is my personal advice, but I recommend heme iron and reduced CoQ10. The mechanism of action is different, but both are nutrients that facilitate the production of ATP, so they are suitable when energy is insufficient, such as during weight loss. This may be taken throughout the weight loss period. It's not the next withdrawal, but the image of preparing before the fatigue rushes when you start weight loss. Please try it if you like.
Finally, keep your muscles in mind while you're losing weight. During weight loss, the focus is always on losing weight and fat. However, anabolics and catabolics are always linked in the body, and if they do not work well, muscles will be sacrificed and you will end up with a skinny impression. So when it comes to weight loss, keep your focus on muscle anabolics. Ultimately, there will be a big difference depending on whether you focus only on fat or on muscles. BCAA, HMB, etc. should be taken in to maintain muscle. I think it's better to put HMB at the time of weight loss rather than bulking up.
This time, I didn't touch on the details of supplements because of the theme of weight loss principles, but when losing weight, nutrition, including calories, is especially important for training. Raise the gear of consciousness there. Also supplements can be very helpful there.
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