...or what to follow to burn excess fat as much as possible.

A separate manual when working on fat burning. What to control and where to look if the weight is worth it and the fat does not want to go away.

By analogy with a set of masses. as in the previous post, the main positions are the same:
1. Nutrition.
2. Training methodology.
3. Rest

and additionally:

4. metabolic rate
- analyzes
- acceleration of metabolism

5. Control of results in the process.

Now for each separately:

1. FOOD.
Many people think that when you start to lose weight, it is time for deprivation, mono diets (there is only one product), hunger strikes, separate nutrition and other perversions.

The main thing that you need to understand the process will be effective when all its components are delivered, not just somehow, but under control with an understanding of the essence of the process, primarily nutrition training.
As for food, you should not cut back much, it is not recommended to reduce it below 1500 kcal even for girls, because. there is a so-called metabolic rate (metabolic rate) and the higher it is, the better for weight loss, cutting back on food below a certain level of the so-called. needs in the main metabolism (energy consumption for brain function, digestion and other vital functions of the body, not including muscle activity), the body goes into saving mode, namely, a decrease in metabolism, sometimes so strong that a person seems to really not eat anything but gets fat - we don’t eat all day (you understand the diet), in the evening we are pierced by zhor and rushed, it seems not a lot, but there is something to stock up on, 1-2 such feats a day, sometimes without any frills, and you safely get fat, instead of losing weight.

So nutrition is factor number 1, if the diet is crooked, then at least blue on cardio simulators (bicycle, step, treadmill, etc.), the result will be worthless. But when the diet is set, you can almost do without them.

Diet calculator:
1. We consider the total calorie content of the diet based on the fact that 22 kcal per kg of body weight, with a slow metabolism, 24.2 kcal with an average metabolism, and 26.4 with a fast one. Offhand, we subtract excess weight from the calculated one (if you have a stomach under 100 cm and weigh a hundred, you don’t need to enter 100 kg into the calculation, at best there are 85. or even 80)

2. We consider the balance of nutrients from the total calorie content of 40% for proteins, 30% for fats, 30% for carbohydrates.

3. We translate from% to grams, knowing that the calorie content is 1g. Protein - 4kcal, 1g. Carbohydrates - 4kcal, 1g. Zhirov - 9kcal.

4. We collect the total amount of food for the day using calorie tables, a number of sites also have calculators. Don't forget about the Glycemic Index - look in previous posts.

5. We break the total volume into meals, at least 4 for a good 5 or more.

For example, weight 85 average metabolism, offhand extra 10 kg, 85-10, 75 calculated.
Let's go to the points:
1. 75*24.2=1815 kcal

2. 1815*0.4=726 kcal Proteins
1815*0.3=544 kcal Fats
1815*0.3=544 kcal Carbohydrates

3. 726/4=181gr. squirrel
544/9=60gr. fat
544/4=136gr. carbohydrates

4. We are looking for a site with a calorie calculator and type what you like.
Of course, we say goodbye to fatty, sauces and mayonnaises, lard, sweet, flour and favorite sausages.
For starters, 80% proteins (meat, fish, cottage cheese, eggs) fatty options do not take pork, salmon, 15% cottage cheese is not an option.

Then 80% carbs

Next, we adjust to the calculated figures, fruits, vegetables, something protein for the final fit.

And the missing fats - linseed oil, there is a record content of "omega 3" - read what it is.
Of course, buy a kitchen scale, 500r. nothing, but it makes life easier.

5. We split up into meals, all carbohydrates until 18:00. after only fruits-vegetables are allowed, proteins-fats - without time limits. Eat chicken at night, you won't get fat from it.

We buy a vitamin-mineral complex, duovit if a pharmacy, sports animal-pak, opti-men for men, opti-women for women.
And potassium magnesium separately if there is training on cardio simulators, the pharmacy version is panangin.
To maintain the general tone - any herbal adaptagen in tincture (schizandra, ginseng, eleutherococcus) drink for 3 weeks, 7-10 days break, for the entire drying period.

For those who can't help but screw up in the diet, i.e. for the majority - organize a system of rewards and punishments for yourself, and if the whole plan is carried out in order, make yourself a small holiday of the stomach once every 1-2 weeks, if there are only jambs - do not indulge yourself with anything. Consider the amount of Proteins, Fats, Carbohydrates eaten during these "holidays" within the framework of the estimated amount, and better in the morning.

2. TRAINING.
.POWER.
1. We change the training mode to a pump, in other words, we switch to a high-rep mode, rest between working sets for 1.5-2 minutes, and reduce weight by 10-15% between each working set in order to stay in the calculated rep range., in fact, we work on main groups 10-14 repetitions, on the lower leg up to 20.

Which split to use, well, few people can swing every day, so the option for each group separately is eliminated.
It is better to take 2 days every other day, 2 days of rest after the 2nd workout, in total 5 days for the entire pumping, who does not recover - a 3-day option, but this is usually at the level of working strength - press 120, squat and thrust of 160 or more, those who have really lower and do not have time to move away, or jambs in nutrition or in rest. In the course of drying, we try to keep the level of weights, a small decrease of up to 10% in 3 months is normal.

The number of exercises is no more than 8, excluding movements on the press.

We follow the technique, we don’t mess up, we don’t cheat, we don’t use extra intensity - the mode is already difficult, especially psychologically, you just have time to catch your breath.

2 day split option

DAY 1:
1. Horizontal bench press.
2. Wiring on a horizontal bench.
3. Information in the crossover.
3. Thrust to the chest or horizontal bar with a wide grip.
4. Bent Over Row or Lower Pulldown
5. Deadlift.
6. Barbell biceps standing or sitting.
7. Biceps with dumbbells while standing.

DAY 2:
1. Bench press from behind the head, or in the Smith machine.
2. Mahi with dumbbells through the sides.
3. Broach to the chin with a wide grip.
3. Calf standing.
4. Calf sitting.
5. Squats.
6. Leg press, either squat or hip extension.

We swing the press at the end in the same way with a ladder, and the rectus abs and obliques at each workout., as well as a minimum of rest and with a decrease in the weight of the load.

For girls, training with iron cannot be canceled, just by analogy, only your own set of exercises. For those who don’t pump, but think - first get rid of prejudices (muscles will grow, I’ll be like a man - it won’t grow, especially on drying., I’m not a man, why do I need this - because the meat is metabolically active, i.e. spends energy, and fat burns in it, with iron and a diet the task is to support it, and not burn it - as often happens, the muscles pour in, the fat is in place - the body tone is like jelly ... and other crap about training with iron.

.CARDIO.

... arrived, for those who are not in the know - a list of cardio equipment
1. Treadmill.
2. Exercise bikes.
3. Steps.
4. Ellipsoids and more.

If the level is zero, first we put on a diet, and we start to swing, after a month we add cardio.

Duration - 30-60 minutes, every other day or almost daily, depending on the level of training and individual opportunities for recovery.
To begin with, 30 minutes every other day, if the day is power, then we do it after it, so as not to burn the muscles - we drink a serving of protein after the power session and twist / run / walk.

As for the load, because the task is fat burning - train according to science i.e. work in the optimal heart rate range for this process - according to the pulse.
Calculation 220-age we get the maximum heart rate, from it we calculate the range of 55-65%
for example, age 20, then 200 is the maximum, the range is 110-130 beats. per minute.
В данном диапазоне организм в качестве источника энергии тратит преимущественно жиры, и очень мало carbohydrates fat.
Which is what is required. Не стоит полагать что буду пахать как папа карло, 150-180уд.мин и результат будет лучше - не будет, там ситуация меняется carbohydrates и белков расход больше, в основе carbohydrates особенно при сверх интенсивной нагрузке. Which in fact will lead to a breakdown, burnout, a drop in power on the iron, etc.

Holding on to the neck for the entire workout is not an option - although it's fun at first, sometimes measuring it is not control. Rely on the sensors in the simulators, too - they do not