- Name: Goran
- Age 23 years old
- Height: 191 cm
- Weight to: 105 kg
- Weight after: 84 kg
Lose Weight: Motivation
In the summer of 2009, I realized that something was going wrong with my body. Seeing the figure of 105 kg on the scales, I decided that it was time to lose weight. My friend advised me to have a good gym with a trainer, and I started training. My first program was training on all the muscles of the body right away with basic exercises .
By the fall, I achieved noticeable results and without any difficulties lost 7 kg of excess weight. However, I thought that this was only the beginning of my journey - I did not want to be fat and embarrassed of my body. I really really wanted to lose weight, become fit and athletic.
Refusal of harmful products
At some point, I realized that fat burning training alone is not enough and you need to completely review your diet. At first I refused chocolate and other high-calorie fast food - I’ll honestly say that it was not easy for me and I had to seriously struggle with the desire to eat sweets.
The first big change was breakfast - I switched to fruits, low fat yogurt and whole grain cereal. The result was the loss of another 12 kilograms of hated fat. But, although by this moment I had already lost almost 20 kg, the long-awaited press did not appear in cubes.
Fat Burning Workouts
Usually, for weight loss and fat burning, I did a long workout - 20-30 minutes of running on a treadmill or another cardio before weight training. But my coach advised me to change this. Now, after the completion of the main training, a 20-minute HIIT interval training was going on.
What is interval training ? This is doing cardio at different "speed levels" - first you run as fast as possible, then a minute or two to restore breathing, then moderate run, then again as quickly as possible. The goal is to prevent the body from adjusting to the load.
Why does it work for weight loss?
Strength training requires the depletion of glycogen reserves - carbohydrates stored in muscle depots and used as an energy source. The interval training conducted at the very end forces the body to use the energy of fat reserves. It's hard, but it works.
At this stage, I realized that my strength training should also be changed. I refused to work out the whole body in one workout with basic exercises and switched to a 4-day split. Now I trained functionally related muscles (like chest and triceps) on the same day.
The best diet for weight loss
I completely agree with the phrase that the press is made in cubes not in the gym, but in the kitchen. The real result appeared when I began not only to count calories, but to think complexly about what exactly I eat. The discovery of this stage was the paleo-diet, on which my weight reached 84 kg.
The basis of this fairly simple diet is a complete rejection of sweets, convenience foods and other "modern" food . It is recommended to eat only what has been human food for thousands of years, and not what they began to do at the "food factories" 10 years ago.
How to eat paleo diet
Paleo allows for the use of fish, meat, almost any vegetables, fruits and nuts. Cereals are limited, since gluten-rich modern wheat and other crops are little reminiscent of what grew even 100 years ago. Rice, buckwheat, and potatoes are limited.
The basis of paleo-diet nutrition is meat. At the same time, it is important to buy meat of the highest possible quality from farms where animals have access to walking in the air and eating grass, but do not sit in cages and eat corn and “protein supplements” (frayed bones of their brethren).
The Secret of Relief Muscles
Among other things, I try to limit the salt level in the diet, as it causes fluid retention in the body, as a result of which the muscles look less prominent. This is especially true for the press - any nutritional errors are primarily reflected in fat on the stomach.
Despite the fact that in the last year my weight has not changed, I can see how the composition of my body changes, excess fat is reduced and muscles are strengthened. At the moment, I have achieved a reduction in body fat to a record low of 6% - with a fairly serious weight of 84 kg!
Losing weight is not so much a workout as a complete change in the approach to nutrition and lifestyle. I love my new athletic body and do not understand how I could launch myself to such a state when it was hard for me even to climb the stairs.
Sourse of information:
- Minus 21 Kilo: Erst Ein Moppel, Dann Ein Model, source