Fitness Cemetery: 5 myths about diet, exercise and fit products to be buried | Steroids4U.eu

Fitness Cemetery: 5 myths about diet, exercise and fit products to be buried

After the successful first part of fitness myths and the second one, we are back in a long time! We know enough about carbohydrates after six, breakfast as the most important meal of the day, musculature or anabolic window. Today, we will focus on 5 more myths that need to be shoveled once and for all. For some you will have some fun, for others you will learn something new and you will probably be surprised. Enough words to enter the fitness cemetery.

Myth # 1: "Revolutionary" ways to lose weight from the abdomen

In 2015, we had corsets for slimming down the belly, this year we would like to present the Darwin Prize to body wraps promoters. Neither of these methods has anything to do with losing fat but only losing money from your bank account and water from your body. As we said in the article on body wraps, weight ≠ fat. In this way, you may lose some centimeters and weight (vuéééj, there is something to promote!), But two things are forgotten. This loss of centimeters and weight is only temporary, and when you eat and take a shower, you have them back the next day. And why? Because it is not the fat you lost temporarily, but water. So you're equally fat, with only a slimmer wallet where the money won't come back unlike centimeters and weight. Not to mention that similar ways can be dangerous and, in exceptional cases, can cause death.

The reality is that there is no revolutionary way of losing weight from your stomach, from your leg or from the right side of your ass. In calorie deficit, which is the only way to lose weight, it depends on the body and genetics where the centimeters and fat will go down first. There are places (such as women's hips or thighs, men's lower abdomen) that regret it. And you won't do anything about it. What do you need? Be patient. What you don't need? Spend money on ways that are physiologically impossible to work.

Myth # 2: Muscles cannot be acquired in calorie deficit

Luckily they will. Although it is a topic for a separate article, today we will just briefly tell you why it is possible to recruit muscles in calorie deficit. Most people take the energy balance as a switch or color. Simply on / off, resp. black / white. Unfortunately, from a hypertrophy point of view, it is misleading to look at the energy balance in this way. We know that if we want to gain, we need to be in calorie surplus (income> expenditure) and if we want to lose weight we need to be in calorie deficit (income <expenditure). The old known fact. However! That doesn't mean you have to be in a calorie surplus if you want to gain muscle. Hypertrophy occurs in the gym, not in the kitchen. The stimulus for muscle growth is lifting weights. Food only provides an environment for growth. Do you think that if you are in a calorie deficit -> do not have an environment for growth -> you cannot gain muscle? You're wrong. The energy balance is not black vs. white, on off.

Whenever we eat, we are in a calorie surplus (for some time) and for some time the body works with this energy. If you are out of food for a long time, you are in deficit again (for some time), regardless of whether you have a volume or a stroke. Muscle protein synthesis and protein breakdown are continuous processes that work acute and affect their workouts and diet. The body does not wait for you to fill the TDEE (Total Daily Energy Expenditure), it also works during the day at different times. Then, when these times are calculated, it defines whether we will gain or lose weight. But food is not the only source of energy. We still have glycogen, body fat or muscles (for God's sake, we don't want to lose those) that the body can grasp. There are therefore internal and external energy sources.

Example:

Pankrac has 6% body fat, has been dieting for an extremely long time, wants to withdraw it to 5%, is on minimum calories. Pankrác may not gain muscle mass, or even lose some.

Servacus has 15% body fat, has a relatively long calorie excess and opts for a 6-week light diet. He sets about 500 kcal deficit, consumes enough protein, has a solid training program. Servant is likely to continue to gain muscle mass while losing fat even when in deficit. Why? Because the energy balance is not black vs. White. Servacus has a good stimulus for muscle growth, is not in such a large deficit, and internal energy sources can also provide space for muscle growth. Of course, this does not mean that Servác gains the same amount of muscle as if he were in a calorie surplus. But it does not mean that Servác cannot recruit any muscles.

This issue is quite challenging and debatable, but we cannot be ignored, because we have not only very interesting studies that confirm these statements, but also evidence-based experts such as Eric Helms, Brad Schoenfeld or Bret Contreras, who also say it is possible, though not most effective.

Myth # 3: Slimming tablets, CLA, green tea

This year, friends of “celebrities”, whose domain is artificial breasts and punctured lips, decided to bring special detox and slimming tablets to our market. And then other "celebrities" promoted what their friends did. Of course, there are more products. But when you look at the ingredients, you will see green tea and, for another product, CLA (conjugated linoleic acid). CLA is a kind of modern revolutionary trouble. What is stated on the product packaging? It increases metabolic rate at night, fat stores are burned when they are more likely to reduce the growth of fat cells, and even prevent muscle breakdown, plus some other marketing rumor. It sounds more than good for 16 euros, right?

But the reality is different. CLA, which is found in the product (and many others) in an amount of mostly 1000 mg, will not help you. The effective dose of the substance is 3200 - 6400 mg per day, so the recommended dosage you give yourself… nothing. To be precise, let's say the average amount (4800 mg) is reached in five tablets. So you miss out on 12 days, so you are poorer by about € 30 in less than a month (that's the average price of a season ticket for a whole month or 16 pounds of cottage cheese).

Revolutionary CLA tablets don't really help you on your way to a dream figure. You're throwing money in your stomach. CLA affects PPAR receptors minimally to cause fat loss. In the study, CLA and cardio were combined in a body composition in overweight women. No benefits of CLA supplementation have been shown. And Lyle McDonald's statement: “It has always been total crap. You’re not a mouse ”(since some research on mice has shown little benefits, not on humans). And as a bonus, any other CLA tablets cost about the same amount of about 6-8 €, just without the instagram / celebrity marketing from fitgirls, so the overshoot price is not for efficiency.

Myth # 4: Calories are the only thing on a diet (or when you take it)

The fact remains that calories are the most important element in weight loss and weight gain. This innocent fact, however, has been translated by many people as follows: "It only depends on calories, so I will eat Snickersky, mecca, lentils and fiddly meat on the diet." who know as much about nutrition as I do about catching night butterflies, have also written about IIFYM as an unsuitable diet, where you only consume nutritionally unhealthy and processed foods. However, we have a separate article about this reversal. However, regular Fitclan readers already know that calories are not the only thing.

For optimal functioning of the body it is important to focus on the quality of food and eat at least 80% of all-day intake of nutritionally valuable food, fiber, sufficient protein, greenery…. Aaaa, everybody knows. Food choices can affect not only our performance, sleep, muscle gain, but also hunger, which can have a fatal outcome and lead to endless overeating. You know. Oreo Milka will look better on your Instagram than chicken breasts with rice and broccoli. But you kill 500 calories with Milka, and hunger is "put the paper here, it certainly tastes good". Food needs to be tactically selected according to how we are doing. Does anyone have a 4600 calorie intake and want this chocolate? He may be happy to quickly calorie, because eating 4600 kcal of nutritionally valuable foods is a chore. But if a woman in a more advanced stage of deficit, say 1500 kcal, gives her all Milka, she "disappears" her more than 500 kcal, which is 33% of all-day income, which evaporates in 17 seconds with wiping off the corners. In that case, it would be better to have a nutritionally rich meal that is not only of better quality (composition), but also has the ideal amount of protein (we know that we should eat at least 20-25 g of protein for each meal because of MPS), better carbohydrates and healthier fats. Of course, everything depends on the overall context, but forget that it only depends on calories, so we can fill them with bullshit.

Myth # 5: HIIT is the best and most effective cardio for fat loss

High-Intensity Interval Training (HIIT) is less time consuming because you will be locked in for a short time, high-intensity interval at a few intervals and you're done. For some people, it may be more fun than classical, low or medium intense cardio. But HIIT also has drawbacks - it is more demanding to regenerate and can negatively affect strength training. Within HIIT, EPOC (Excess Post-Exercise Oxygen Consumption) is often inflected, ie increased oxygen consumption after exercise. In other words, behind this abbreviation lies the theory that HIIT will start your body so much that you burn extra calories a few hours afterwards. In practice, however, it is… so! It's really true. So you're wondering where the hook is? In translating this theory and practice into the real world.

Calories burned during exercise have a higher effect than those additionally caused by EPOC. According to research, although EPOC is higher in high-intensity exercise, each time the difference shows up at the crazy volume of this workout and ultimately the overall EPOC is ridiculous. For example, in this summary of several investigations, it has been shown that EPOC caused a 14% increase in metabolic rate, but specifically the number was 80 extra calories burned after an 80-minute HIIT (something like slow death). Ask yourself what will contribute to fat loss more? 800 calories burned during training or 80 calories burned after training? In another study, subjects ran 20 × 1-minute intervals above the VO2 max (maximum oxygen uptake rate) with two-minute pauses. Although double EPOCs were shown compared to those who performed less intense cardio at 70% VO2 max, there were only 32 calories overall. Congratulations. They burned a third of a medium-sized banana. Such EPOC. Much fat loss. Just wow! Last year's systematic analysis has also proven irrelevant to EPOC.

It was also found that the energy output during 24 hours is very similar, whether it is HIIT cardio or MICT (moderate intensity). In addition, the results suggest that both HIIT and MICT cardio produce similar improvements in fat storage in the body, and so are very similar in terms of efficiency, only HIIT wins (logically) in that it lasts shorter. It is interesting to note that when HIIT or MICT is performed alone, ie without diet adjustment, there is no significant weight loss (> 5% reduction) within body weight and fat. It can only take place when a truly large amount of work is done in this exercise. The latest meta-analysis confirms these conclusions. Whether you choose HIIT or LISS (or MICT), there is a very similar loss of fat.

No matter if you are doing HIIT training or LISS / MICT, the results will be similar in terms of fat loss and the main disadvantages of both forms of cardia should be addressed. HIIT certainly won't help you regenerate and can negatively affect your fitness performance, LISS / MICT takes a long time. Choose what goes hand in hand with your goals, what you enjoy and remember that the effect on fat loss is mainly strength training and caloric intake. Cardio should only be an aid.

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Two misunderstood and underestimated butt muscles, which play an important role in its shape, but also in overall performance | Steroids4U.eu

Two misunderstood and underestimated butt muscles, which play an important role in its shape, but also in overall performance

Gluteus maximus gets the most attention. But there's no wonder. It is the main driving force for exercises such as squats, hip hinge exercises as various variants of deadlifts or hip thrusts, or even while running. As a bonus, it is the biggest, hardest and… and a well-developed ass is just sexy. Today, we'll start off. Anatomy. Anything, like this image, gets on the Internet.

If you just look at it and go save it, stop it. It's pretty bad. In fact, this does not look like anatomy from the ass. Brazil's campaigns, however, have the power and that is why Instagram is spreading (along with various other variations) as dogmas about the need to eliminate carbohydrates on a diet. Gluteus medius and gluteus minimus are not in the lower outer part of the butt. They are the smaller muscles on the upper outside.

Gluteus medius has 3 areas - front, middle and rear. His primary role is abduction (imagine lifting the leg sideways) or stabilizing the hip during walking. The front of the fibers helps in the internal rotation of the loins, while the backs assist in external rotation and play an important role in stabilizing the pelvis when standing on one leg. Just a weak gluteus medius (but this applies generally to a weak ass) is a common cause of chronic back pain. Well, the gluteus minimus, which is located under the muscle of the gluteus medius in the upper outer quadrants and is not at the bottom of the butt, as shown by popular shared images, serves mainly as a lumbar stabilizer and works together with gluteus medius.

Interestingly, the average muscle mass of gluteus maximus is 844 grams, which is roughly twice the gluteus medius and minimus together (421 grams). This does not mean that these muscles do nothing (see above).

How to focus on gluteus medius & minimus? Get some exercises!

Lateral training, from side to side, ideally with a load, if you want to effectively exercise and feel these smaller but important muscles of your ass. Every woman is different. As you already know, not everybody is built on heavy squats, some of his butt feel better through those exercises and her buddy again by others. However, if we could bounce off something, we can show some effective exercises based on the experiment and measurements of Bret Contreras or other research on butt activation.

1. Quadruped Hip Circle

Bret Contreras and a few conclusions from his various tests say that in general this is probably the most effective butt exercise you can do with your body. It showed the highest EMG activity (electromyography, thanks to which it is possible to find out a lot of information about nerves, muscles, etc.), either average or at the top, ie the one with the greatest muscle activation. We know that EMG is not the Holy Grail, but we have to have a springboard. See the technique in the video rather than studying the text. Don't forget to twist your tip and squeeze your butt properly while avoiding bending your back and using all the muscles on your body awkwardly.

2. The side-lying clam

Being a key exercise in the rehabilitation of butt muscles might not convince you. However, the fact that this is an exercise with high gluteal activation has been convincing, namely the average muscle activity was measured at 77% within the gluteus medius (and 53% gluteus maximum). Exercise does not look as cool as deadliffs or squats, but it will serve all those who need to feel butt, make the connection between muscles and the mind more effective and engage gluteus medius. Do not forget to deny one foot to the other and focus on the movement, which must be controlled.

3. Lateral side walk

Simple and efficient. All you need is an eraser, but every woman who is serious about #bootygainz is supposed to. You will see the technique in the video. A little tip: If you are hurting while squatting, try lateral side walks, for example 2 easy runs of 20 reps. Many powerlifters confirm that this is a great way to eliminate pain. One study showed that higher activation of the gluteus medius occurs when you place the rubber on the soles of the feet (not on the feet) and not higher (around the knees). So try this way too, you may feel your ass more.

4. Side-Lying Hip Abduction

You may know the variants on the ground, but these abductions on the bench will allow you to increase the range of movement, probably make exercise more difficult and better involve muscles. As Bret says, with this design, you will stretch the hip flexors in the lower phase of movement, which may be another way to muscle growth. The toes of the foot that you move are pointing downwards to ensure that your hips are engaged, not your thighs.

5. Band hip internal rotation

Research suggests that the gluteus medius posterior filaments become more active in the internal rotation of the hip than in external rotation. In another test, it was confirmed that the upper gluteals were heavily activated during the exercise and the gluteus medius, especially the posterior fibers, burned completely. It is actually an internal rotation of the loins in a relatively neutral position of the hip joint. In the video below, this is the last of the circular exercises the woman is doing.

6. Side plank

Surprise? Probably for most. However, the side plank showed 96% gluteus medius activity. Of course, you will not build a butt of dreams, but probably none of these exercises. To do this, you also need to perform complex exercises with heavier weights, as mechanical stress is one of the most important factors for hypertrophy. However, we wrote about this in an article about muscle fibers & buttocks. Back to the plank. This exercise primarily on the center of the body and abdomen also activates the muscles of the butt, to a great extent. Kill two flies with one shot and strengthen the whole core and ass.

As indicated several times, these are exercises that cause increased metabolic stress (this is typical burning) and you can increase the volume of training without much intervention in the central nervous system, which will be useful for heavier series and complex exercises, whether squats , deadlifts, hip thrusts and the like. But if you do only 2-3 heavy-weight exercises on your butt, it's probably better than a variety of weird exercises from the million influencers videos on Instagram, but after this article you know it's worth focusing and lighter exercises, using rubber or light weights the ankle and try to feel the gluteus medius & minimus. You can also use all of these exercises for warm-up or to finish your workout. Two to three series after 15-30 reps and suddenly your butt will burn like at the beginning of your workout, where you hip thrusted three digits.

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5 myths about squats that everyone should know long ago | Steroids4U.eu

5 myths about squats that everyone should know long ago

Whether they are Internet experts or unhappy interpretations of research, much has been said about squats. We have collected the 5 most common myths that are associated with one of the king's exercises - squats and we believe that they will be buried once and for all. Let's go!

# 1 The knees must not go in front of the toes!

They may. In many cases, they should even. Even if your favorite bikinist tells you: "when the knees go forward, they then suffer of course," so he should consider these tips to the extent that her discount coupon for a revolutionary fat burner. In older research, 2 scenarios were addressed. Scenario A, where the knees could go beyond the toes, and B, where the knee movement was restricted.

In scenario B, knee stress moved to the hips and lower back. Specifically, we are talking about a 22% drop in knee torque, but an increase of 1070% in side torque. A little difference, right? And now the rhetorical question, what could be worse in terms of potential injury? Of course, stress on the knees is increased when they go beyond the toes, but that doesn't mean they explode and suffer. It is still within the limits of what the knee can do without any problems. Not to mention that it is more or less necessary to achieve a good squat depth. Or does anyone want to tell us that all Olympic weightlifters are doing it wrong?

However, if one of those who has pain in the front of the knee and is not a 100% evil technique, it would be wise to first visit a quality physiotherapist, play with the squat technique and limit the knee forward movement by at least a little. In this case, you can make squats painless. Or try to do other types of squats, such as box squats or low-bar squats.

Either way, instead of tacking the tip of the knee, we should focus on avoiding the knee rotating to the bottom (knee valgus, left in this figure). This is a much worse case that can lead to injuries to the anterior cruciate ligament.

# 2 Squats are the best ass exercise

Squats are a great exercise for your butt, but certainly not the best. If someone reports to squat, squat and squat, he probably only heard it somewhere and borrowed this cliché. First, there is no best ass exercise. Everyone has something in them. For example, hip thrusts have the advantage of constant tension and active peak tension or metabolic stress, with muscle damage and passive peak tension in squats. And we know that for the top ass, it is necessary to do different exercises in different number of reps with different load. If we look at the top butts of the world, that is ... women who have likeable glutals, none of them do squats. When you see a beautiful, strong, sculpted butt, squats are just one element that enriches this complex. the individual to squat his muscles to the maximum, even with excellent technique.

“Some exercises produce more tension than others, some more metabolic stress, others produce more muscle damage. Some exercises affect different parts of the muscle. One single exercise cannot maximize the hypertrophic response (muscle growth). ”- Bret Contreras

And what kind of ass exercises are worth doing in our article Every anus can charm you in the first and second episodes.

# 3 If you don't go to the bottom (ass to grass), you don't even have to

Internet exercisers score once again. Each person is unique and to some extent performs squat differently. What the squat looks like and whether it is possible to go ass to grass affects what we cannot change or improve, in addition to mobility, flexibility, prepping series. For example, the length of the torso or femur. Someone's femur can point down, others up. Someone has a longer torso and shorter femur, some have the opposite. Some have pelvic cases that are part of the hip joint more open, others less. We showed the visual differences in another article, where we also described one experiment of two women of the same height, so check it out.

You must be clear that someone ass to grass squat can't do. How low then squat? The loins should go lower than the imaginary top of the knee. Deep squats (ass to grass) are fine and if your body and excellent technique do it, do them. But if you are hindered by mobility and even by your body, pursuing such a squat can do more harm than good.

# 4 Squats damage the knees

We have outlined something in point # 1 and have already covered this topic more comprehensively in the older article "Deep Squats and Knee Health". If deep squats are technically correct, they are not only safe (taking into account most of the more relevant research and conclusions), but even contribute to the development of strength, strengthen connective tissue, including muscles, ligaments, tendons. Injured people often like to attribute squats, but in many cases they are not squats, but bad squats. In addition, a number of studies showing the benefits of deep squats are far more than those at least a bit contradictory to this claim. They usually agree that deep squats are a clear choice for people who can squat deeply and without pain. This is also our general recommendation.

# 5 Big Dumb Squats You MUST do!

We mean classic back squats, which everybody would imagine if they say squat. As they say, you just have to die. Squats are an excellent exercise, probably everyone should be able to do a nice squat, at least with their own body. It involves a lot of muscles and is really one of the kings of exercise. That is all true, and in most of our coaching squats are part of the plan unless there are compelling reasons to suggest that this might not be the best strategy, at least at the outset. Either way, if you're not a powerlifter, you don't have to do squats. Are you robbing a lot of benefits? Perhaps. But you have a million squat variants and a classic back squat just don't have to do if the reasons are relevant and it's not just "I don't want to". You can also build quality legs differently, you can still do Bulgarian, front, globlet or box squats. If somebody tells you that you just have to do squats, otherwise leg training doesn't make sense, we probably wouldn't agree.

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Quantity of calories on weight gain. The more food, the more muscles? | Steroids4U.eu

Quantity of calories on weight gain. The more food, the more muscles?

You need to be in a calorie surplus to get effective. You probably know that. But does it pay off in the phase of volumetric preparation or, if you want, in a phase where you want to eat a lot (ideally the muscle) to eat a lot, or just a little more? Will you get more calories and more muscles? And how much can you gain pure muscle mass? And… what about fat?

Logically, the more calories you have, the more you stick to your mass and hence your muscles. But is it really so and does this austere thinking have the roots of truth? This was also the focus of the pilot research of this year. Its aim was to investigate the impact of higher and lower energy surplus combined with strength training on the body composition of amateur bodybuilders. There were 11 with an average age of 27, a weight of 90 kilos and a height of 177 cm. They divided them into two groups. The first had a higher energy surplus, the second lower. They all trained 6 times a week. They were also required not to use anabolic agents for three months prior to investigation.

Their diet a little more detailed

The first group had an average RMR of 2025 calories and ate 4063 calories more than their RMR. The second group had an average RMR of 1990 calories and ate 2512 calories more than their RMR. Thus, the values are 67.5 kcal / kg / day and 50.1 kcal / kg / day. They ate every 3-4 hours, which is fine, as we know from our article on the frequency of meals that when trying to maximize muscle growth, it is recommended to divide meals (or protein portions) into at least three parts. The layout of the macronutrients was as follows.

The first group had an intake of brutal 6088 calories (protein: 162 g, carbohydrate: 1170 g, fat: 84 g). The second group had a 4501 calorie intake (protein: 185 g, carbohydrate: 726 g, fat: 95 g).

Their training a little bit in detail

As we mentioned, they practiced 6 times a week. They trained pyramid (4 series, first 12 reps, then 10, 8, 6). They had 15-20 reps on their calves and practiced a total of 150-300 reps. They took 1-2 minutes between sets and 2-3 minutes between exercises. They were instructed to do controlled repetitions with an eccentric phase of 2 seconds and a concentric of about 1 second. If possible, they gradually increased the load by 2-4 kg for each series within the top of the body and 4-10 kg for the lower body exercises. The training was divided as follows.

Monday: Chest, shoulders, triceps, abdomen

Tuesday: Back, biceps, forearms

Wednesday: Legs

Thursday: Chest, shoulders, triceps, abdomen

Friday: Back, biceps, forearms

Saturday: Legs

Sunday: Free time

It was basically a classic Push, Pull, Legs training program.

workout

How did their character composition turn out?

Both groups gained mass. Sure thing. The first group (the one with the higher intake) gained more body fat but also muscle mass compared to the second group. From this, it may seem that more calories are worth it. After all, you lose some fat in the future, but what, while gaining more muscle. But let's discuss it in more detail.

The first group increased muscle mass by 3% (2.4 kg) and fat by 12.4% (1.8 kg). The second group increased net muscle mass by 1.5% (1.2 kg) and fat mass by 2.5% (0.3 kg). The recruitment was 4: 3 (muscles vs. fat) in the first group and 4: 1 in the second group. When we combine the results with other force research, we can confirm similar conclusions regarding the composition of the character and, as a bonus, the research did not show higher strength gains in the group that also had a higher calorie surplus.

What does it mean, how many calories you set and how many muscles do you have a chance to gain?

Those with a higher calorie surplus have gained more muscle but a lot of fat. The ratios above and the graph clearly show that being in huge surplus is not worthwhile in terms of efficiency, because you have the potential to gain a little more mass, but at the cost of an enormous increase in fat.

It should also be noted that muscle growth is not directly proportional to increased calories and the body has limits. Check out Lyle McDonald's model below. All of a sudden, those ads for products that promise to increase 5 kg of muscle a month come even more funny than usual, don't they? The model is masculine, so if you female, put the numbers in the second part of the table in half.

If you prefer percentages, for beginners 1-1.5% weight per month, for moderately advanced 0.5-1% weight per month and for advanced 0.25-0.5% weight per month. Women put the values ​​in half again.

You see that if you have had at least 5 years of quality training with an emphasis on progressive workload increase and those 5 years have had an overview of the volume, intensity, frequency of training and actually played with details, the power of space for additional muscle growth behind You don't have a month left. Well, that's the sad life in kind. Something is still sticking to us, but they are ridiculous and a bit demotivating. But you can always make progress, so head up!

Now you know that a huge calorie surplus is not the way to go. You take too much fat and the subsequent diet will have to be very long or harder. And who knows how it will be with the minimum muscles you can theoretically gain extra. In a long and hard diet, it is likely that you will lose that after all.

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5 stereotypes and prejudices that women experience in exercise and a healthy lifestyle | Steroids4U.eu

5 stereotypes and prejudices that women experience in exercise and a healthy lifestyle

Don't practice that much! Don't lift those heavy dumbbells! Do you drink those muscle drinks again? Perhaps every woman who has been practicing has heard this. Some have more support at home, others have less support. Ultimately, however, it is up to you what activity you choose, whether you drink protein or something else. However, stereotypes still exist and women do not easily avoid the preconception of a healthy lifestyle. Which are the most common?

women :)

# 1 It is important how much weight and weight you have to determine your goals

The feeling when you stand on the scale has a dream number 48 in your head and the display flashes 49.5. It's 6:20 in the morning and you have a bad day. How many women were found in a similar scenario? Perhaps enough, but remember that when you have a little more weight, it does not automatically mean that everything is bad and that you are fat because you gain weight again. The first thing weight is not synonymous with fat. Weight defines many more factors such as water retention, carbohydrates and glycogen, stress, sleep, or the menstrual cycle phase. Weight will jump every day. Deal with it, and when you want to track the weight, focus on the weekly averages, not the jumping numbers from day to day.

In addition, weight training does not have to be a bad thing for quality trainings and sensible access to food. Maybe you got muscle mass (and a little fat to it, which is natural). You may have lost fat and gained some muscle (recomposing your body, so you have improved muscle and fat mass ratios on your body, so you may weigh + - as well, but your body composition is better). 700 g more, it can't automatically make you go on a diet. It can't make you change your training. This number should not tell you what to do and whether you should be satisfied with your body.

Unfortunately, the number on the scale is still a problem for many women. As soon as their weight rises above this imaginary threshold, immediate cardio placement and caloric deficit occur. As a punishment! And that's exactly how you buy a ticket for a carousel crash. Do not have this imaginary figure in your head, focus on being stronger in the gym and focus on calories, protein and fiber in your diet. You may be surprised at how suddenly it "goes" as you wish.

# 2 Creatine? For Women? Do not be silly!

I do not know where the idea that creatine is only for men and women should focus on maximum protein and carnitine. Perhaps it is because of the dogma that creatine is taken by men to inflate.

Gender doesn't matter here. Creatine works the same for men and women. In your body you have ATP (adenosine triphosphate - immediately usable energy for muscle activity). In layman's terms, the body can only use ATP for a short period of time, as every single repetition in the gym or every single acceleration while running misses this ATP. Creatine ATP replenishes, so your body can withstand a little more exercise. It is one of the few nutritional supplements that really works, has been explored millions of times, and we would recommend it to any woman who does a little more exercise. Benefits are not just performance ones. Creatine also has a positive effect on our brain, it is assumed that it helps with short-term memory, thinking or overall health. Let's stop the idea that creatine is only for men.

# 3 Women are destined for yoga, zumba, cardio or recreational exercises. Lifting heavy weights is for guys!

Don't lift those heavy weights. What are you, man? Go for some jumping. Some expert at the family party said, and you just rolled your eyes and raised your middle finger. Also in mind, prefer. Strength training has so many benefits to our health that up! It's not just that dumbbell exercises build beautiful curves, muscle definition and strength. There is much more to it, which many simply do not understand. They see only one behind it - you become a "guy" (they use that expression, don't they?).

Fortunately, it is almost 2020 and today it is not as bad as it used to be. Today, women are working, not ashamed of lifting heavy weights, proudly showing that they can still look extremely sexy, even though they sometimes have 100 pounds on the trapeze. Women are not destined for running and yoga. Who enjoys these activities, great. Who enjoys exercising with dumbbells, great. But don't push women into a kind of bubble that top sports, dumbbell exercises, heavy weights and dirty hands from a magician are bad. They are not. People's limited opinions will do more harm.

# 4 Cellulite and stretch marks are synonymous with fat and ugliness

Many will tell you nicely that cellulite is not a problem. But yes, it's a problem, no psychic. Often it is just a pursuit of perfectionism that does not exist. Media and photo-models make women's heads and they think their cellulite is something they need to be ashamed of. Even men don't take it as negative as women themselves. In real life, those normal men know that some of the stretch marks and cellulite markings are simply normal in women and are not breathtaking and terrible. The fact that this is a mistake is only forced by the media and convinces every single woman that perfection exists, cellulite is a mistake, and… and .. come and buy this gel, we need to earn. Any man judging the value of a woman based on some cellulite is probably a fool because we all know that in the real world there is no Photoshop, not a good looking photo, always the best light highlighting our muscles, filters or perfect angles. Men should value a woman for what she is and not for any marks on her thighs or butt.⁠

Cellulite affects 85-98% of post-adolescent women. If you have cellulite, even after this sentence, you should feel not as the outcast of society, but as a completely normal woman. If you do sports, eat well and live actively, you still have cellulite, calm. Probably your psyche solves it most, no one else.

# 5 Protein is just for men and big muscles

Proteins, meat, cottage cheese. It's not as sexy as salad and oatmeal with hazelnut butter, is it? But this does not mean that women should not eat enough protein. On the contrary, they should concentrate on their sufficient intake (about 1.6-2.2 g / kg), because we know from practice that they have many problems with it. Honor exceptions. Eating protein is not just about the fact that every gram of extra helps you build bigger biceps. Not even close. They have a positive effect on bones, tissues, cartilage, skin, blood, saturation and appetite reduction, tissue repair, production of enzymes, hormones. They are very important in gaining weight and weight loss. Let's discard the outdated media view that women are "bulky" (ie bulky, muscular) because of protein.

And one more important fact. Only about 10% of the protein consumed will actually use your muscles to grow! The intestines and liver consume large amounts of protein (~ 50%). The residue is released into the plasma circuit. And of course, when you're already exercising, it would be great to have enough in the diet, because they are also needed to build muscle (or if you want and still build muscle sounds too manly, let's say differently - for shaping a sexy figure). Don't worry about protein. They'll only help you.

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Ketogenic Diet - The Truth About Weight Loss Without Carbohydrates | Steroids4U.eu

Ketogenic Diet - The Truth About Weight Loss Without Carbohydrates

Lose 2 kilograms a week without strenuous exercise. Sounds tempting? This is guaranteed by companies that sell ketogenic diet products. But is such a rapid weight loss beneficial to health? Take a look at the risks, facts and myths associated with a ketogenic diet!

What is a ketogenic diet?

Ketogenic diet is a way of eating low carbohydrates and high fat. While rational diets consume 45-55% carbohydrates, 15-20% protein, and up to 30% fat, the keto diet allows only 5% carbohydrates. However, fats make up 75% of total energy intake.

The essence of this diet is that it forces the body to burn fat because there is a low amount of carbohydrates in the body. These are usually converted to glucose, which is then transported to the body and is particularly important in promoting brain function.

What is ketosis?

If the body stops breaking down carbohydrates for energy and instead uses fats as a substitute source, there is a metabolic phenomenon called ketosis. The process by which the body slowly enters this state is called ketogenesis. The essence of ketosis is the formation of ketones, organic compounds which in small quantities serve as a substitute for sugars. However, if ketones are produced rapidly in the body and accumulate in blood and urine, this can lead to ketoacidosis. This refers to a process in which changes in the function of the liver and other important organs, where carbohydrate energy is routinely made, result in their malfunctioning.

There are several ways you can get into a state of ketosis. These include, for example:

Starvation - 400 years BC l. Greek doctor Hypokrates has detected the effects of ketosis. A patient who suffered from seizures very similar to epileptic was ordered to be treated with hunger. The fasting period resulted in seizures lessening. These are the first proven effects of ketosis on metabolic problems. So if you stop taking any nutrients, your body will be in a state of ketosis in a few tens of hours.

Ketogenic diet - adherence to low-carbohydrate diets results in the depletion of all carbohydrate stores that are routinely converted to energy and the body forced to seek an alternative source of energy - fats that turn into ketones. In the process when the body starts using fats as a source of energy, ketosis occurs. Therefore, in order to get your body into a state of ketosis, you do not have to follow a strict hunger strike, it is enough to significantly reduce carbohydrate intake.

Ketone Supplements - There are nutritional supplements on the market to help you deliver ketones to your body. However, these are predominantly supplements that accelerate ketone formation if you are already on a ketogenic diet. However, as these are relatively new products, there are no relevant human studies to confirm the effects of keto supplements on ketosis. However, it is not excluded that in the future such dietary supplements will have the same effects as ketogenic diet.

Effects of ketogenic diet

In recent years, the ketogenic diet has seen a high rise in popularity. The main reason is that there is a significant weight loss. As we mentioned, your body runs out of carbohydrates and stops converting glucose into energy, and is looking for an alternative energy source, fat.

However, these effects of the ketogenic diet have been discovered as a side effect. Ketogenic diet has been used in the medical environment for over 100 years. Its effects were recorded in 1911, when it was first used to treat epilepsy. Later, patients who were on a keto diet were found to lose weight during treatment. This has led to the popularity of ketogenic diets as a quick method for weight loss.

Gradually, celebrities and professional athletes, such as Gwyneth Paltrow, Kim Kardashian and LeBron James, have discovered her charm, promoting the keto diet as their diet plan for weight loss, weight maintenance and improved sports performance. However, they also include ketogenic eating style in their diet only at short intervals.

Types of ketogenic diet

We know several kinds of ketogenic eating. They are largely different in the intake ratio of important macronutrients. These include:

standard ketogenic diet (SKD) - a diet with a low carbohydrate content (5-10%), a moderate protein content (20%) and a high fat content (70-75%).

cyclic ketogenic diet (CKD) - a diet that alternates between days when you consume low-carbohydrate foods and those with high carbohydrate intake. Example: 5 days of a low-carbohydrate diet and 2 days of eating a carbohydrate-intensive diet.

Targeted Ketogenic Diet (TKD) - during a training or a training day, you receive a high carbohydrate diet and a low-carbohydrate diet during non-training days.

high protein ketogenic diet - is similar to a standard ketogenic diet, but with a higher protein content (35% protein, 60% fat, 5-10% carbohydrates).

A cyclic ketogenic diet in which high and low carbohydrate intake alternates is recommended. It is the safest way of eating low carbohydrates.

Diet of ketogenic diet

Since keto diet allows only 5% carbohydrate intake as opposed to up to 75% fat, keeping a keto diet can be problematic. You should exclude high carbohydrate foods such as:

legumes (beans, peas, lentils)

peanuts

fruit

milk products

rice

flavored drinks

sweet food

alcohol

pastry and bread

Products that are permitted on a keto diet include foods high in fat and protein, such as:

meat - chicken, turkey, beef

the fish

low-carbohydrate vegetables - tomatoes, aubergine, asparagus, broccoli, cauliflower, leafy vegetables, avocado

eggs

cheese

whole milk and curd

pumpkin and sesame seeds

nuts and natural 100% nut butter

A great way to achieve a feeling of satiety on a ketogenic diet is by taking whey protein. It not only has excellent effects in weight reduction, but also ensures a feeling of satiety. It is recommended to take pure whey protein without flavor. Such a protein contains approximately 2 g carbohydrates per 30 g scoop of protein.

Benefits of ketogenic diet

A ketogenic diet has a long history, and so there are many studies that have investigated its effects. These are mainly studies of its effect on weight reduction, treatment of epilepsy and other metabolic diseases. These benefits will also be discussed in the following lines.                                  

1. Keto diet and weight loss

The main reason for the popularity of ketogenic diet is its impact on weight loss. The effects of keto diet on weight loss are significant and occur in a short time. When your body stops converting sugars into energy and begins to break down fat instead, the numbers on your weight will drop rapidly. You can lose up to 2 kilograms a week.

In an 8-week study, a group of young men attended a program that involved taking a ketogenic diet. They were divided into 2 groups - one receiving a keto diet and the other consuming a normal balanced diet. The study resulted in lower weight gain in the keto diet group compared to the normal diet group.

In the first weeks of a ketogenic diet, water is mostly washed out of your body. This means that once you stop following a ketogenic diet and start taking carbohydrates again, you can expect weight gain again and you will experience a yo-yo effect.

In the short term, however, a ketogenic diet can be an effective way to lose weight quickly. However, if you follow this diet for a long time, it can be very harmful to your body. Among other things, you may have a so-called. keto flu, which we will discuss below.

2. Keto diet and relieve the symptoms of epilepsy

Initially, a ketogenic diet was used to treat epilepsy. Several studies have shown that a keto diet is very effective in alleviating and controlling seizures caused by epilepsy, but it does not cure the disease. In some cases, the effect of adhering to this diet in epileptic seizures is the same as when patients are receiving antiepileptic drugs.

In one study, 103 children conducted research into the effects of the keto diet on epileptic seizures. Within 3 months, one group of children ate a strict ketogenic diet and the other group did not. The average percentage of epileptic seizures in the diet group was much lower than in the second group. It was almost 75% fewer seizures. Research has not done without the side effects that the keto diet brings to a large extent, namely constipation, lack of energy and hunger. Ketogenic diet as a way of treating metabolic disorders should only be followed if you are under the supervision of an experienced physician.

3. Ketogenic diet and type 2 diabetes

Type 2 diabetes is a condition that affects blood sugar control. It is characterized by changes in metabolism, high blood sugar, impaired insulin function and obesity. 

Insulin is used to transfer glucose in the body. However, people with diabetes do not work properly, impairing the body's ability to use carbohydrates efficiently and raising blood sugar. Lower carbohydrate intake in the diet may help eliminate blood sugar, reducing the need for insulin. One study found that ketogenic diet improved insulin sensitivity in patients with diabetes by up to 75%.

Obesity is also a side effect that affects people with diabetes. A ketogenic diet can also help in this case by allowing people with diabetes to lose excess kilograms.

Disadvantages of ketogenic diet

When your body begins to use fats as a source of energy, it gets into a state of ketosis and undergoes several metabolic changes. However, many of them present unpleasant risks. Ketogenic diets are safe for healthy people, but various side effects can occur when adapting the body to low carbohydrate intake. Take a look at some of the most common threats that a ketogenic diet may cause.

1. Less muscle mass and yo-yo effect

Carbohydrates are very important in building muscle, as they are partially converted to glycogen, which is stored in the muscles and helps them grow and regenerate. When your body enters ketosis, you begin to lose accumulated carbohydrates from your muscles, thus reducing muscle mass.

During the 8-week study, the effect of a ketogenic diet on muscle building in young men aged 30 years was investigated. The men were divided into two groups, a group that received a ketogenic diet and a group with a normal diet. The study found that the keto diet group had lost more kilograms, but was not able to build muscle like the group that received normal carbohydrate levels.

If you stop using a ketogenic diet, it may take some time for your body to be able to build muscle again. During a ketogenic diet, you have been consuming a lot of fat, and it is you who have to get rid of the body before using carbohydrates for muscle growth. These changes may also result in differences in metabolic rate.

2. Keto flu

Even after a few days to weeks, your body is unable to recover from ketosis and is getting used to low carbohydrate intake. The main symptoms of a prolonged state of ketosis are ketogenic influenza, which is conspicuously brought to the common influenza. It is accompanied by fever, nausea, vomiting, headaches and fatigue. Symptoms are the result of temporary imbalances in energy sources, insulin and minerals in the body.

3. Bad breath

A common side effect of ketosis is bad breath, which occurs because ketones leave the body through breath and urine. If you follow a ketogenic diet, you may notice that your breath smells sweet. This is caused by ketones such as acetone, benzophenone and acetophenone. 

Side effects persist as long as your body is in a state of ketosis and therefore it is impossible to get rid of them naturally. You can soften them by using sugar-free chewing gums that the ketogenic diet allows. It is also recommended to follow the drinking regime and occasionally rinse your mouth with clean water.

4. Lack of vitamins, minerals and feeling tired

Ketogenic diet prohibits the consumption of fruits and certain vegetables. They contain a number of vitamins and minerals whose low intake may have several side effects. With a keto diet, your body begins to secrete carbohydrates, water, and glycogen, and you also lose electrolytes such as sodium, potassium, and magnesium.

A sudden decrease in carbohydrate intake, which also contains many vitamins and minerals, can lead to a decrease in energy levels. Some people on the keto diet claimed to feel tired and confused. In order to avoid these disadvantages, it is appropriate to replenish mineral and vitamin stocks through nutritional supplements.

5. Risky pregnancy and irregular menstrual cycle

Low carbohydrate intake can have side effects for pregnant and breastfeeding women. If you are pregnant and follow a low-carbohydrate diet, this may affect your baby's weight, its development and may also prevent you from getting more of the substances you need for your baby's health.

In addition, if you do not eat enough carbohydrates, there may be an irregular menstrual cycle problem. In a 6-month study investigating the effect of a low-carbohydrate diet on healthy women, it was found that nearly half of them suffered from irregular menstrual cycles after the study.

6. Constipation

As we have already mentioned, with a strict low-carbohydrate diet, the consumption of fruit and vegetables is very limited. However, fruits and vegetables are great sources of not only vitamins and minerals, but also fiber, which promotes bowel movements, regular laxation and is needed for a healthy intestinal flora. If the body is low in fiber, it suffers from constipation. Research has confirmed that they experienced constipation-related side effects in children who followed ketogenic diets. In most cases, this happens because the large intestine absorbs too much water from food. The slower the food moves through the digestive tract, the more water it absorbs the colon. As a result, the stool becomes dry and hard, leading to painful emptying.

Who is ketogenic diet suitable for?

In the short term, a ketogenic diet is an effective way to drop a few kilograms. Basically, like any other diet, a keto diet works on a calorie deficit, which is achieved by controlling food intake and carbohydrate restrictions. Therefore, it is to be assumed that in the first weeks of your body water washes out, so as soon as you finish your keto diet, kilos will go up again. Moreover, if the body experiences a carbohydrate-shock shock, it can cause many health problems, especially in the long term.

Who is ketogenic diet suitable for? If you long for a quick weight loss with a short-term effect, ketogenic eating is something for you. If you suffer from metabolic disorders such as type 2 diabetes or epilepsy, treatment with a ketogenic diet may be effective for you, but you must clearly follow it under the supervision of an experienced doctor.

Who is not keto diet suitable for? If you are serious about weight loss in the long run, a ketogenic diet is not the right choice for you. It is also unsuitable for pregnant and breastfeeding mothers or women with irregular menstrual cycles. Keto eating is also not recommended for active athletes as it can cause muscle loss.

It is really important to consider whether or not to start a low-carbohydrate diet. We believe you have learned all the necessary information about the ketogenic diet and its effects on your body.

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Yo-Yo effect and how to fight it | Steroids4U.eu

Yo-Yo effect and how to fight it

Up and down and up again. Are you already frustrated that your weight jumps up and down more often than a hotel elevator? This is called the jojo effect, and anyone who has tried one of the “effective” diets from magazines has already encountered it. Why is that? How to fight the jojo effect and lose weight once and for all will be discussed in the article.

The Jojo effect does not avoid men or women, young or older. And unfortunately, the jojo effect does not only affect the abdominal fat but also endangers health. No matter what diet you follow, the numbers speak the same. Diets do not work. Not in the long run. Of course, you can lose weight thanks to the diet, but in a year or two your weight is back and you wonder why the jojo effect chose you.

What is the yo-yo effect?

A jojo effect, or a jojo diet, is a very common situation when you begin to regain weight after a sudden weight loss. If you repeat this process more than once, it will become a vicious circle that will make it difficult for you to lose weight and cause an overall negative impact on your metabolism, health and body.

Why does the jojo effect hurt you?

We'll explain this to you about the different health conditions that the jojo effect can cause. For the body is a big shock if you drop kilograms in a short time and are back within a year, often with an addition. Read all 6 possible negative effects of the jojo effect.

1. Causes increased appetite

Fat cells produce the hormone leptin, which communicates with the brain and sends signals that the body has enough supplies and the brain translates with a feeling of satiety. If you lose weight, you lose fat and less fat means less leptin. And that is why we feel hungry during our diets.

In addition, the body slows down all processes to maintain energy, and therefore, by the time you stop dieting, you have an excessive appetite, but you only burn a minimum of calories. This is partly why after a few cycles of jojo diet you can expect a higher weight than when you started dieting. However, let us look at the figures. People who have lost weight in a short time have regained 30 to 65% of their original weight within a year. [3] In addition, one in three people on a diet gains even more kilograms than it had at the beginning of the diet.

2. Causes higher fat and less muscle

At a time of jojo, when you regain weight, fat sticks to you faster than your muscles. This causes the percentage of fat in the jojo effect to increase by a factor of two. One analysis of research confirmed that 11 out of 19 studies showed a predisposition of increased fat, especially on the abdomen, as a result of a jojo diet.

The second problem is that while losing excess kilograms during the diet, you lose not only fat but also your muscles. If you regain weight after a diet, fat is much easier to obtain, leading to greater muscle loss over time. This goes hand in hand with weakening your physical condition and strength. If you keep repeating this diet-gain cycle, you will gain three kilograms three times to produce all the fat and a minimum of muscle.

It is therefore very important to exercise in weight loss. Suitable strength training to strengthen muscles is an ideal choice in combination with cardio training. Exercise signals the body to promote muscle growth, even though the body fat is gradually lost. It should not be forgotten that protein loss will increase in the body during weight loss. Therefore, you should reach for quality protein sources that can help reduce muscle loss.

3. Increases the risk of cardiovascular disease

A few extra pounds can cause huge changes in your body. You will be more susceptible to inflammations that normally help to fight diseases and infections, which can lead to heart damage and insulin resistance. 

Constant weight changes are also associated with narrowing of arteries. Weight gain, even more than overweight itself, increases the risk of heart disease. Due to the study of 9,509 adults, the increasing risk of cardiovascular disease directly depends on weight jumps in your weight. The more kilograms you lose and gain through the jojo effect, the greater your risk. Analysis of a few studies also confirmed that large differences in weight over time doubled the likelihood of death from cardiac disorders. 

4. Can induce type 2 diabetes

Each phase of weight loss and weight gain also affects hormones, namely the stress hormone cortisol. Increased cortisol levels promote fat deposition around the abdomen, increasing the risk of both diabetes and heart failure. 

Belly fat is associated with diabetes more often than fat in the legs, hips or hands. However, the direct link between the jojo effect and diabetes did not show all the researches equally. A cross-section of the studies pointed out that 4 out of 17 studies confirmed a predisposition to type 2 diabetes. 

5. It causes high blood pressure

Weight gain, including weight gain as a result of the jojo effect, leads to high blood pressure. Worse, the jojo effect can block the healthy effect of weight loss on blood pressure in the future.

A study in 66 adults found that those who had ever followed a jojo diet had less success in stabilizing blood pressure during weight loss. However, a long-term study suggests that this effect may disappear after 15 years, meaning that senseless dieting in youth may not be felt in middle-age health. 

6. Causes frustration

It can be very frustrating to see that all the hard work and renunciation are gone after the diet and the only thing that has left you is the jojo effect. The fact is that people who have experienced the jojo effect firsthand are dissatisfied with their life and health, according to research. 

According to further research, however, the jojo effect is not associated with depression, self-harm or negative personality phenomena. [Therefore, if you have had problems with the jojo effect in the past, do not let you feel frustrated about it. You may have tried a few diets in the past that didn't work, but don't treat it as your personal failure. It means that it is time to stand up for the jojo effect and fight.

  

How to fight the jojo effect?

Once you remove fats from your diet, sometimes carbohydrates and then change protein, your body feels like a carousel. The greater the extreme you experience, the greater the problems you face. If your diet is not nutritionally rich, it does not provide you with all the necessary nutrients, and this can lead to the aforementioned health problems and the jojo effect.

However, experts do not unequivocally agree on what the jojo effect means to health in the long run. Some say it is nothing, others that it threatens everything, from bones to the development of diabetes or cardiovascular disease. This is a complicated topic, but one thing is for sure. If you are stuck in the jojo effect, something is not working as it should and it is time to find a healthy way to lose weight. How to do it?

1. Change short-term plans to long-term plans

Diets work on rules set for a certain period of time. Usually you should keep them until you lose weight. Diets get you into the short term, and when you reach your goal, you have nowhere to go. Therefore, you must first ask yourself why you decided to keep on a diet. Want to be healthier? Want to lose weight?

Everything is about changing eating and exercising regularly. Both of these conditions are a long-distance run, not a sprint, so your thinking and planning for change should be ready for long-term goals and often a lifelong journey.

2. Give yourself small realistic goals

Choose small, realistic goals that you can meet. Instead of minus 3 kilograms per week, choose as your goal to lose half a kilogram a week. Plan in detail how you want to do this. Write down your menus and buy everything in advance. Get started gradually and slowly add more goals. It's easier to get motivated when you're ready to succeed. What goals should you set yourself?

Here are a few common rules that emerged from a study of 120,000 adults who have lost weight and retained weight over the years. These include:

Healthy eating: fruits, vegetables, yoghurts, nuts

Avoiding fried foods: no fried foods, chips or chips

Restriction of starch dishes: only controlled quantity of potatoes

Exercise: honest and regular training or physical activity that will keep you entertained for a long time

Sleep: at least 6 to 8 hours of sleep during the night

Less TV: Eliminate time spent on TV for 10 hours per week

3. Change your lifestyle

A study of 439 overweight women confirmed that lifestyle changes can be effective in reducing fat in people who have experienced jojo and diet. Think of it as an encouragement that despite dieting and jojo, you can lose weight. All you have to do is change your eating habits, gradually start playing sports, avoid unhealthy bad habits and you will succeed.

4. Don't stress for each calorie

Yes, the idea of ​​dieting is to reduce kilograms by controlling the intake and output of calories. This is very difficult at the beginning because you are constantly checking yourself and you still don't see any results. Even if you do everything right, your weight may fluctuate throughout the day, in the morning you will weigh less than after lunch. Your weight will also depend on the state of hydration and many other factors. Do not panic. Remember that if you over-monitor your caloric intake, you will be under more stress, leading to an increased level of cortisol, which causes overeating.

Instead of guarding each calorie, think about how a healthy diet and exercise has a positive effect on your health. You will have more energy and strength, so you should also notice the small positive effects of your new healthy lifestyle.

5. Support for the environment is important

It's not just about your strong will. Share your plans with your loved ones who will definitely support you. You can also engage people from the online community and help you know different apps or sites.

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