Regular training is an important part of the complex that allows you to effectively lose weight. However, without proper nutrition, even the hardest workouts will not bring the desired results.
Calorie intake
The basic rate of calorie expenditure for a person who leads a predominantly sedentary lifestyle and does not have regular physical activity is about 25 kilocalories per day per kilogram of body weight. Thus, in order to maintain the existing weight, a person with a body weight of, for example, 70 kilograms, must, under given conditions, consume 1750 kilocalories per day.
In this case, if you regularly go in for sports, it is also worth adding to this value the expenditure of calories for physical activity. For example, if you visit a fitness club three times a week, where you work out on simulators for one hour, you should take into account that one hour of such a load burns about 520 kilocalories.
Thus, the person from the above example, if he is exercising in the same mode, can calculate his calorie consumption for a week. So, his base rate will be 1750 * 7 = 12,250 kilocalories per week, to which you need to add another 520 * 3 = 1560 kilocalories, which he burns in the gym. Therefore, the calorie intake rate for him will be (12250 + 1560) / 7 = 1973 kilocalories per day.
Calorie deficit
The main rule of losing weight, which any nutritionist will voice, is that in order to get rid of excess weight, it is necessary to spend more calories for a sufficiently long time than it enters the body. It should be remembered that the intake of calories is determined by the nature of the diet, which must be adjusted depending on the intensity of physical activity.
So, experts in the field of weight loss argue that in order to ensure healthy weight loss, which will also give a long-term result, you should reduce the normal calorie content of the diet by no more than 10-20%. Thus, in the example described above, the daily calorie intake that will allow you to lose up to 1 kilogram per week is 1578 to 1776 kilocalories per day.
However, in addition to the actual amount of calories entering the body with food, it is worth controlling their quality. So, animal fats and simple carbohydrates, for example, sugar, tend to be processed much faster by the body into fat reserves in case you do not immediately use up the energy contained in these substances. But complex carbohydrates will provide you with energy for a long time, which will gradually enter the body and will not turn into fat. Adequate protein intake is necessary to build muscle mass, which will increase as your workouts progress and burn fat, which will help you build a beautifully textured body.
Thus, in order to lose weight as a result of regular exercise in the gym, you need to carefully control your diet: you should reduce your intake of simple carbohydrates and animal fats, include more vegetables and fruits in your diet, and ensure that you get enough protein and complex carbohydrates that are contained in your body. for example, in meats and cereals, so that training is effective.
