you need
  • - at least 2 grams of protein per kilogram of body weight;
  • - at least 100 grams of carbohydrates a day.
Guide
1
Do not rush.Normal weight loss - 500-600 grams per week.Once you reduce the excessive amount of calories consumed daily, the body begins to fill with joy at the expense of the loss of muscle fibers.Protein from the muscles becomes lighter energy than lipids.
2
Make sure that the amount of protein in your diet is not diminished.You should eat at least 2 grams per kilogram of body weight.The best way to ensure the need for it at the expense of easily digestible protein food, such as chicken breasts, lean sea fish and cheese.
3
worth considering the possibility of increasing the daily value of protein.Start taking Creatine and protein shakes.Bodybuilders typically increase protein intake in the diet.
4
Eat at least 100-150 grams of carbohydrates a day.Prefer porridge, cereals, pasta.These products contain slow carbohydrates, which provide more energy.Displacement of less than 100 grams of carbohydrates per day can lead to various disorders of the endocrine system.Moreover, the strength drops sharply during training.
5
Keep a training diary to monitor their achievements.If you notice a drop in results, it is necessary to revise the system of nutrition and exercise.
6
Pay attention to speed recovery after training.Muscles for functional recovery must, on average, 48 hours.The more intense your workout, the longer should be a period of rest.
7
Do not forget about the full dream.It is during sleep restores all body systems.If you have enough sleep, the body will suspend the burning of fat and muscles refuse to grow.
8
not exercise stress.Any spiritual experiences, bad mood, emotional fatigue affect the condition of the muscles as a negative, as the lack of sleep.Stress increases the production of cortisol, the damaging muscle.Often enough to regain composure, the results began to rise.
9
Make sure your cardio sufficient.Mandatory cardio to burn fat.Do not forget to speed up the process of losing weight, inadequate diet and strength training.
10
best cardio is a normal run.That it makes it easy to part with the extra fat stores, without losing muscle mass.Running outdoors provides enhanced ventilation and a good dose of oxygen for the oxidation of fat cells.
11
To prevent loss of muscle mass can be included in the diet with creatine supplements.This element increases the amount of energy, and your progress in the gym will not take long.