How to workout to lose weight

Not always a regular and persistent training in order to promote weight loss. Eat after the lesson, pies and cakes, do not remove the extra pounds is possible, because the calories consumed is spent several times higher than the indicator for energy. Therefore, in order to lose weight, start eating right. But in the composition of the dietary diet make sure to note that it food that is desirable for a certain amount of time before Training. There are also foods you eat directly after the instruction to lose weight.

The basis and the principles of proper nutrition

If you want to lose weight permanently, remember that you need to give up harmful for the body food not on time, but for always. Food – this is the basis for the normal functioning of all systems and organs, the main source of energy for the human body. If during the exercise for losing weight diet is Rational and complex, then you will be the maintenance of good health for the coming years.


The basics of proper nutrition:

  1. The Diversity. It is important that the power supply during and after to lose weight was balanced, because the body is full of micro - and trace elements, polyunsaturated fatty acids, minerals and vitamins. The most effective way to all the substances entering into the diet is a sufficient amount of cereals, vegetables, fruits, legumes.
  2. Constant Schedule. Every day you have to eat at the same time, for the time of weight loss used the body, the processing of the products part-time. But do not forget that the last time the power supply is carried out 3 hours before going to sleep.
  3. Frequent and fractional meal. Some people know that to lose weight faster in Training, the less should be eaten. But it is not so, if you want to reduce the weight during the training, the food, including Snacks, up to 6 times a day.
  4. Small Portions. The average capacity of the stomach of the people – 250 ml, therefore, the correct diet, you should foods not to eat more, to overload the organs of the digestive tract, by their endurance.
  5. Daily Caloric Content. To lose weight you need to used calories per day were less spent. You can visit a workout in the fitness room, or a passive life style, take this into account in the calculation of the daily calories. Control calorie intake helps lose weight the diary, it is also advisable to daily.
  6. Failure of Junk Food. The stomach is not a dustbin, so that it is worth to invest there. Chips, Ketchup, Hot Dogs, Mayonnaise, sugar, beer, and similar food nothing but bring harm to the body. Of these foods be sure to refrain, during the weight loss, if not immediately, then gradually.
  7. More vegetables and fruit. In the daily diet, make sure you enter vegetables and fruits a healthy way of life. Plant food has many advantages: has a large number of nutrients quickly and completely digest, clean the intestines of toxins, because it contains a lot of fiber. Daily intake of fruits and vegetables for weight loss is 750 g.
  8. The body needs water. Talking about it, everywhere, but people do not listen to the advice of doctors and nutritional science. For good health and fast weight loss during the workout in 30 ml of water per kg of body weight consume on a daily basis. Not included in this amount of liquid tea, coffee, milk, compotes and other beverages. Water stimulates the metabolism, improves metabolism, cleanses the intestines of toxins.

How to lose to eat prior to the workout, weight

Women in the Sport owners want to be inside of the slender figure. But if you do not think, the right program of nutrition before and after Training, the efforts to lose weight easily, "no." Proper nutrition when Training in the gym without a clear Definition of the last meals to lose weight fast, for a long time the consolidation of the results.


Why is it important to eat before Training? The body needs a certain amount of energy to during lessons lose weight many burn calories. In strength training the muscles of a strong stress, therefore, additional energy is needed, the main source of carbohydrates to experience. In their absence basic physical stress for the internal organs, and burn fat cells in on an empty stomach is difficult. You can visit a Training to lose weight on a full stomach is not worth it. Food you have to eat sensibly, because your goal is the work on the wear resistance of the organism and effective weight reduction is not.

Ideal for slimming, before eating for 2 hours of food with plenty of carbohydrates and drink a Cup of coffee, because caffeine promotes the burning of fat. After a small carbohydrate-loading exercises for the body the strength and power and Cardio, but the lack of energy, for example, when Training endomorph, the body is the removal of fat reserves. The calorie intake before removing not 300 kcal for men, for women – should you start to exceed 200 kcal the metabolism.

Eat before the workout:

  • Simple Porridge (oats or buckwheat).
  • Vegetable salad.
  • Fruit (excluding bananas, dates, grapes).
  • Crisp bread or whole-grain Toast.

It is possible, during a workout to lose weight

If it is necessary to remove before the Training, during the lesson, eat only those, the duration of stress (runners, long distance runners or cyclists). You apply for the re-acquisition of motor special carbohydrate supplements, which are sold in small bags or chocolate bars with a weight of 50 grams. If you walk up to the hours exercise for weight loss, additional energy is not required, because in their best interest to lose weight and restore the harmony of the figure.

Nutrition after the workout for burning fat

If you want to lose fast and permanent weight, it is important to know how to eat, after and during exercise. After the lesson there is, so-called Protein-carbohydrates-window, the spent energy.

Nutrition after the workout involves the abstinence of food on for 1.5 -2 hours to the cleavage of the fatty tissue passed more efficiently. Those who do not suffer Hunger, are allowed to knock to eat a green Apple, appetite, but not more. The preferred power supply for over 2 hours after the workout is lean meat, Omelettes, fish, low-fat cottage cheese. As a Supplement useful vegetable salads, seasoned raw vegetable oil.

There are carbohydrates in sports in the first place, then, after an active workout to lose weight these should be excluded, so that the living molecules that have become free, while the current loads, have not ceased to be cleaved, and returned not back. If you are a exercise for losing weight in the evening is better to stick to simple food in the Form of cottage cheese and tea, and when in the early hours of the morning (5 am), then eat some fruit and drink a Cup of coffee half an hour before the lesson.

Example menu for a week

A menu for weight loss is the same for all, is not easy, because you should sex, age, weight, daily calorie consumption, take into account the number of training units per week individually. It is also desirable to keep in mind and eating habits, a balanced diet and bring the people fun. Not all of the food is interrupted before the workout, in the morning, hated oatmeal, so the process of losing weight quickly. We provide you with the approximate diet menu for a week for the right weight loss in losing weight:



  • Breakfast — buckwheat, green tea.
  • Lunch: an Apple, a glass of butter milk.
  • Lunch — steamed vegetables, chicken fillet, stewed, compote from dried fruits.
  • Dinner — fish soup, bread made of bran, herbal tea.


  • Breakfast — muesli with yogurt, organic coffee.
  • Lunch — cottage cheese with sour cream (Low-fat), Berry broth.
  • Lunch — Vegetable Soup, Salad, Juice.
  • Dinner — grilled fish, salad, tea with honey.


  • Breakfast — Baked Apple, Oatmeal, Organic Coffee.
  • Lunch — Home-yogurt with nuts.
  • Lunch — soup, fish cutlets, potato puree, and freshly squeezed juice.
  • Dinner — vegetable stew, Steak, tea with a spoon of honey.


  • Breakfast — Curd Casserole, Organic Coffee.
  • Lunch — Protein(Protein) Cocktail with a raw egg.
  • Lunch — Chicken Schnitzel, Buckwheat Porridge, Fruit Compote.
  • Dinner — Chicken Fillet, Salad, Tea.


  • Breakfast rice porridge with honey and milk, natural coffee.
  • Lunch — a banana, a Cup of yogurt.
  • Lunch — vegetable soup, stew, puree of peas, fresh-squeezed juice.
  • Dinner — a salad of raw vegetables, boiled chicken, tea with honey.


  • Breakfast — scrambled eggs with cheese, Toast, cocoa.
  • Lunch — Yogurt, Jam.
  • Lunch — chicken soup with egg, salad, compote.
  • Dinner — boiled chicken breast, mashed potatoes, tea.


  • Breakfast — Oatmeal, Organic Coffee.
  • Lunch — Cup of fresh yogurt, lean Cookies.
  • Lunch — soup made from buckwheat, meat, and baked in the oven with vegetables, juice.
  • Dinner — rice, boiled fish, salad, tea with honey.

Hydration during class

During the lesson, for weight loss it is important to avoid dehydration. The amount of liquid to drink during power or aerobic stress, depends on the duration and intensity of the workout, so for each Person needs an individual Plan of water consumption. The Sport is better to focus on their own feelings and to not forget how to drink properly at the Sport, because the excess water can effort a negative impact on full muscular.

Better water to drink during exercise for weight loss in small portions, delayed briefly in the mouth, and then the thirst will disappear faster. To lose properly in the workout, weight, use of non-carbonated water at room temperature. Take sports drinks may loads during intense power for weight loss.