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This URL has been removed!t to do when you do not lose weight on little food and a lot of practice[/URL][/h] 14, February, 2011 ·
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I probably have 2-3 new cases of this every week that writes to me and want help, and in all cases, only the procedure I will share with you here that works.
[h=1]The story is, with some minor differences, the same:[/h] I am usually a girl, who has had or has a greater or lesser extent by an eating disorder, or only slightly more than interested in diet and exercise. I am between 15 and 30 years, and have read many confusing articles or blogs on the web of people who are even more confused than I am. I eat very little food - typ 800-1500 calories - and exercise too much - typ 2-3 hours training every day with strength, intervals, and different types of cardio. In fact I train more than elite athletes at Olympic level do but eat only a fraction of what they do. I have no energy and does very poorly in everyday life, yet I continue to do this because I am afraid that if I quit it I will put on me a lot of fat and automatically become an untrained couch potato at 150 pounds. Certainly overnight.
Hey, what you are doing now does not, and to cut even more leads, at least nowhere ... so what have you got to lose? Do as I say. Although it is hard mentally, so trust me now, okay?
- cuts down on the amount of cardio, max 20-30min quiet-moderate intensity 3-4 days a week. Walking and cycling to and from work counts too, so if you have a lot of this type of activity is only a matter of 2 days cardio a week in which the upper heart rate limit will be 140, or talk pace if you do not use heart rate monitors.
- 3-4 short but effective strength training sessions per week, may recommend This URL has been removed!/URL] or This URL has been removed! . Yes, that's exactly right - I want you to train with heavier weights instead of mass høyrepspumpetrening with the lightest weights you can find.
- gradually increasing calories, primarily from carbohydrates, 200kcal/dag each week until weight has stabilized. Paradoxically NOK is this food topic is usually underspises, when the food topic that will help most in these cases.
This represents an increase of 50g of carbohydrate per day during the first week, preferably eat this meal after training, but you may want to distribute it evenly in every meal. Rice, sweet potato, potato, oatmeal and lots of fruit are my recommendations, teams like
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Week 2 increases to 200 calories a day again, like the carbohydrates, but you can also distribute it on eg. 10g fat (90kcal) and 30g carbohydrate.
Most often, you should up the LEAST 33-35kcal/kg body weight per day, and so do you stay there for at least 2 weeks, preferably 3-4 weeks before you begin to consider a diet again. Ways you currently 60kg, this means at least 2000-2100kcal, you weigh 70kg, this means at least 2300-2500kcal - note the use of the word LEAST when I, in many cases have been right up on 40kcal/kg without any further weight gain if it done right, and if the person concerned has a high activity level (as they very often).
It is important in this process to not weigh themselves and keep out even if you feel vannete and puffed and just want to cut your food again. Completing the process the body will be allowed to normalize, and all the water will disappear - and bring extra water because you have stress levels and cortisol under control (we are talking chronically elevated levels due to prolonged under eating and over-training). Do not think of it as taking a step back, but to take tilfart to be able to run forward again.
Those who follow the program even if you must know a little bit of anxiety and panic in between, will always end up with a firmer body with fuller muscles - even if the weight can be higher, it is actually important to think about what the weight is made up of, right? If you want to see the "thin-fat" and malnourished, or have a physique that looks resilient, energetic, strong and athletic like? Unless you have ambitions to compete in the scales with the first so I recommend that you forget to use the number it refers to something other than one of many indications of progress - including fat measurements, increases in strength, energy level, hunger, motivation and training desire is important to take into account when deciding whether progress is good.
When you then start to reduce the calories, it is important that it be done very gradually and gently. I know that the need to get it to go fast makes you go right back on a hard diet and cardio tenfold, but then just end back where you started - trust me Wed this one ... If you've done before has never worked, what do you then to believe that it will work this time? Impatience is the biggest and worst saboteur for the progress of humanity has had - and especially for stressed young girls who want to look like their fitness role models.
A small digression here is that it is not particularly productive to use the images found on the network of fitness models that aim, very often we are dealing with images taken after a prolonged diet, where they manipulate water, salt and food to achieve a very short formtopp that maximum holding a day. Proper lighting and a little photoshop magic, magic substances, as appears to physics as a slightly more exaggerated version of reality. Looking at the blog of Christine Weber, and especially this post:
This URL has been removed! find a girl who both know how to eat NOK food and keeps a very good shape all year, but also a form that looks more normal than the physics that is portrayed on a stage once a year. Instead, use sources of inspiration that are achievable and realistic is my advice.
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[/URL] Great Kristine Weber - competitive terms compared with the normal day's form
[h=1]I did it and now I feel just great - what do I do now?[/h] Next step now is to adjust the calories with something like 100-150kcal in the first place, or 100kcal less on strength training days (3-4 days a week) and 200kcal less on cardio / rest days (4 or 3). Maintain carbohydrate intake as far as possible, and especially the meal after each strength training. At the same time, I would recommend that you keep your protein intake of at least 2.5 grams per kilogram of body weight (150g per day if you weigh 60kg) and fat intake of at least 20-30g per day.
Very often this is NOK that one drop at a suitable pace for 2-3 weeks or more, before we then adjust the 100-150kcal again. During this period, do not hang up on the daily fluctuations in weight, but look rather on the average weight from week to week. Have you weighed up 5 days a week, then add all the numbers and divide by 5 to get the average weight. An appropriate weight reduction should be only 200-300 grams per week, and several pounds overnight. When you guarantee that you retain muscle mass, mood and energy. So resist the temptation to adjust down on calories when you have good success, in the belief that it will go faster. It does not and ends ALWAYS with you pannebrasken slams into the wall again, and you're back where you started.
I would strongly recommend you to use
This URL has been removed! , because if you exercise and eat right, it is not unusual that you drop in body fat percentage but increases in muscle mass for a while, it's something most of my PT clients do, you're Smart will also allow you to do it. Then you should not adjust despite the fact that the weight is stationary, to drop to an average of 1mm at each measurement point (recommend at least 3-5 different measurement points) as you drop the fat and build muscle simultaneously.
In this way, girls who have not previously received the results of 1000-1500kcal and 1-3h exercise every day, seen to increase in strength and dropping steadily in the fat percentage in the 1800-2200kcal per day and max 1h training (strength or cardio) 5 - 6 days a week.
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This image has been removed![/URL] Even more Kristine Weber - a wonderful example of what can be achieved by eating and exercising SMART instead of just simply eating little and exercising A LOT!
[h=1]Why this works[/h] The body is a very sensitive survival machine and will never respond to a theoretical calculation of deficit / surplus would suggest. It is more correct to compare it with a thermostat. Adjust it up (by giving the body more food) and to close windows and doors (by reducing the amount of exercise) will gradually become warmer and warmer in the room, until it stabilizes at the temperature you want. Those who have had an eating disorder with either negative or positive sign, has also made changes to the control mechanisms so that the body becomes more sensitive to the deficit / surplus. The penalty is that they must have more patience than others and rely on much longer time. The battle is unfortunately even harder by the fact that there will always be emotional and override the logical and reasonable, and exaggerate calorie deficit and exercise quantity. In such cases, I recommend a competent coach who you trust and which you are willing to do 110% what he says without making your own adjustments on their own needs and whims ...
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And if you still have underlying emotional turbidity that takes control and makes you unable to follow the plan from a professional coach on diet and nutrition, recommended a coach in the state therapy BEFORE you contact a coach in training and diet. The two brightest in Norway in this field right now is James Løvstad (
http://www.muene.no/) and Jørgen Rasmussen (
http://www.tilstandsterapi.com/).
The first thing to do is no matter to take responsibility for their actions, there is no one else can help you control your thoughts, feelings and actions than you. Then you can begin to use the steps in this article. It will do wonders for both your body and your mind!
Børge A. Fagerli
Coach MyRevolution Team
