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And within four months, because that's what I have set for myself? Is it enough to use a swimming pool 3 times a week, once a week: a gym, a room and a sauna? of course, plus diet and daily exercise at home? How to practice and on what devices so that you can see the effect as soon as possible?
Paulo, in order to lose weight safely, you can lose about one kilogram a week. However, this does not depend on a drastic reduction in the amount of calories in the diet, but on adequate nutrition combined with systematic moderate-intensity aerobic training. The time it takes to shed excess body fat depends on your body's individual predispositions. It should be remembered that the faster we want to lose weight, the greater the chance of an equally quick return to the previous weight with the "yo-yo" effect. An essential element for fat burning is moderate-intensity aerobic training performed 2-4 times a week for about 30-40 minutes. It can be a swimming pool or cycling, walking, roller skating, dancing, aerobics, provided that you train at the optimal intensity for fat burning, i.e. within the heart rate range between 65%. and 85 percent maximum heart rate. They are calculated according to the formula 226 - age. In this way, you define the heart rate range in which you should train. You can check them by measuring your heart rate from the carotid artery or with a heart rate monitor. You can add gym exercises to this training. Thanks to them you will build muscle mass. By converting adipose tissue into muscles, you will burn calories delivered to the body faster and more efficiently. The amount of calories supplied daily should be between 1500 and 1800 kcal. In your diet, try to reduce the amount of carbohydrates in the form of sugar, sweets, wheat flour, white bread, pasta, fruit and fruit juices as well as fats. Try to eat foods that contain as much dietary fiber as possible, i.e. coarse-grain bread, groats, dark pasta, brown rice, oatmeal, raw vegetables. The source of protein should be mostly cooked or grilled lean meat or fish. Also remember to eat in small amounts 4-5 times a day so that the interval between meals does not exceed 3 hours. It would also be worth setting the sameeating time.
Remember that our expert's answer is informative and will not replace a visit to the doctor.
Joanna BarcikowskaGraduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of ReebokBalancePilates and Reebok Spine programs. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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