Thanks to a lifestyle on average in favor of adipose accumulation - given the reduced level of physical activity, stress and the increased availability of highly caloric foods - losing weight is a goal that, by now, we could define as "common" to most women. people.
C "it must be said that, statistically speaking, almost all are motivated by aesthetic and unhealthy purposes. For the others, any urgency to lose weight increases or decreases based on the presence of risk factors or diseases.
For the severely obese, especially in dysmetabolic conditions (hypertension, hypercholesterolemia, type 2 diabetes mellitus, etc.) or with complications of an osteo-articular nature, reducing fat mass is undoubtedly a priority.
It is above all to these people that we address the following article, with the hope of revealing some "secrets", often as unknown as they are important, useful for achieving satisfactory weight loss.
Attention! Especially in conditions of greater susceptibility due to the presence of pathologies or other discomforts, it is advisable to contact a dietician who organizes a balanced and specific meal plan for the situation.
, junk food, fast food and, in general, high-calorie foods., that is of low intensity and high volume (aerobic resistance), because they allow you to prolong the effort for a long time.
On the other hand, more intense workouts with lower volumes, such as short endurance circuits or fast middle distance disciplines (e.g. rowing) or activities that alternate sets or rounds with recovery breaks (e.g. boxing), consume predominantly glycogen glucose. However, they have an excellent impact on metabolism (they are called "metabolic") and - with satisfactory training loads - transiently increase oxygen consumption even in post-training (also using a part of fatty acids). By reducing the recovery pauses for the benefit of the active phase, the metabolic training density is increased.
Climbing further with the intensity and collapsing with the volume, we come to the exercise of muscle and pure strength. This, which shows a fairly low direct calorie consumption (limited to creatine-phosphate and glycogen glucose), exerts an anti-catabolic role on muscle mass and in the long term allows to maintain the basal metabolism sufficiently active (see below). The lower energy consumption is given by the lower training density compared to the previous category.
So, in order:
- First of all, the energy expenditure due to normal daily activities is increased (traveling by bicycle or on foot, climbing stairs, etc.);
- 2-3 weekly aerobic workouts of 60 "or 4-5 for 30" are then introduced;
- Finally, a variability of the stimulus is created, integrating aerobic workouts with other metabolic and muscle training.
All the values, cumulative of the seven days, must be divided by the week, thus obtaining the average daily intake for each.
as follows:
- Fat (in grams): 25% of calories, divided by the energy coefficient of 9;
- Proteins (in grams and in kcal): about 1.2 grams per kilogram of physiological body weight; to obtain the relative kcal, multiply the grams by the energy coefficient of 4;
- Carbohydrates (in grams): all the remaining calories divided by the energy coefficient of 3.75;
Obviously, in order to be considered balanced, the diet should have many other characteristics and meet several other criteria.
For this we reiterate, the neophyte can never replace a professional.
