Lose up to 9 kg in a few weeks
Best plan to burn the fat and build muscles in a few weeks
The objective is simple: lower body fat, maintaining muscle mass, shape and body transformation input as much as possible in these 3 months of work. The idea is not to look better, but to increase your fitness level and strength to stand up to the new sculpted body.
Goals and expectations:
Fat loss - to decrease about 8-9 kg of fat
Muscle mass - to maintain or even build muscle
Conditioning - to be in excellent physical shape.
Food Plan for 12 weeks
Each week will consist of 3 different types of food.
Days with high consumption of carbohydrates - one day / week
Days with moderate consumption of carbohydrates - 3 days / week
Days with low consumption of carbohydrates - 3 days / week
You can structure these days as you want. I suggest however to keep the days with high consumption of carbohydrates for special occasions. I mean family gatherings, out with friends or days where you feel the need for some guilty pleasures ... Like everything I wrote about how they affect our help or cheat meal sites.
Also mention that you can adjust your caloric intake by metabolism.
The following changes should be made:
Men 40 + - reduce daily calories by 300 calories
Men 20-25 years - increase calorie consumption by 300
Women 40 + - reduce calories by 200
Women 20-25 years - increase calories by 200
Food Plan 12 weeks for Men:
Week 1 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 2 - 3 days with 2200 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 3 - 3 days low-carb with 2100 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 4 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 5 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 6 - 3 days low-carb with 2200 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 7 - 3 days low-carb with 2100 calories, 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 8 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 9 - 3 days 2,300 low-carb calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Week 10 - 3 days low-carb with 2200 calories, 3 days with moderate consumption of 2400 calories of carbs a day with carbs than 2,700 calories
Week 11 - 3 days low-carb with 2100 calories, 3 days with moderate consumption of 2400 calories of carbs a day with carbs than 2,700 calories
Week 12 - 3 days low carb 2000 calories 3 days with moderate carbohydrate consumption of 2400 calories a day than 2,700 carbohydrate calories
Protein consumption should fall somewhere in the 180 g daily. If you're a guy or have a lot of solid muscle mass can consume 200-220 grams of protein per day. If you have a higher protein intake, then you decrease the fat intake to compensate for the calories.
Fat intake should represent about 20-30% of total calories. Once you have determined these values, the remaining calories will come from carbohydrates.
It allowed 10% of what you eat is not even the best quality, that for those who daily resist or are placed in a situation where they have no choice.
12-week meal plan for women
Week 1 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 2 - 3 days the 1,400 low-carb calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 3 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 4 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 5 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 6 - 3 days low-carb with 1400 calories, 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 7 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 8 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 9 - 3 days low carb 1500 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 10 - 3 days low-carb with 1400 calories, 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 11 - 3 days low carb 1300 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Week 12 - 3 days low carb 1200 calories 3 days with moderate consumption of 1600 calories of carbs a day with carbs than 1,900 calories
Women should consume at least 100 grams of protein daily. If you're in good shape and have plenty of muscle mass, you consume 120 grams of protein daily. As for men, if you have consumed more protein than they were allowed more fat consumption decreases.
Fats also be kept at 20-30% of daily caloric intake. All details Observe that for men.
Tips to control hunger
I know there are some basic tips, but maybe we need to be brought back into memory sometimes.
Large tables and rare vs frequent small meals
I do not support any kind of power, I know that people say that 6-7 small meals a day is ideal, but we must recognize that many of us do not have time to reach this goal. So rather than panic as you did not eat protein at X, you better calm down and find the proper formula to your lifestyle.
My guess is that even hunger and appetite can work and you can resist quite well without food and several hours if it is used as your body.
Sport and weakening
Here is both ways and do not know if entering the category drop or increase in appetite. Various exercises have different hormonal responses depending on the intensity at which you work.For this reason I would not really advocate for endless hours of cardio for example. There are few who run 20 km, be proud of it, and headed straight to the dining room where you eat as much or even more calories than burned through sport.
Control your stress and anxiety
Many eating due to stress and put right when we do it, since it is one of the most common practices of people depressed. On the other hand, the happier I tell you, there are those who, on the contrary, cannot eat anything because of stress, but of course even this practice is not beneficial to the body.About the influence of cortisol and can read and control or from a common source, but after all it is evident that a positive state is the one that keeps us all in balance body functions.
Get enough sleep
Another common sense better known by everybody, lack of sleep and poor quality sleep can have negative effects on anyone, sometimes resulting in a tendency towards too high consumption of calories the next day and a decrease in insulin sensitivity, two disasters in our body.Plus the lack of sleep cause a state of stress which as previously mentioned, is bad for our health and hunger regulation.
Decreased appetite / eating
"Secrets"to weaken certain:
Eat more slowly
Based on the psychology of this advice give results. Eating a slow brain and gives your stomach time to connect and recognize that they provide food.
Eat foods that offer a state of fullness early in the day
Fruits and vegetables are full of fiber micro nutrient-dense, low calorie and they are very good options to fill your stomach and keep you satisfied for a long period.
Foods with high water content such as soups, low-fat dairy products, beans, lean meats, poultry, fish, fruits, vegetables and some cooked grains have a lower caloric density in general. Their water content will keep the village and will provide food volume.
Drink water and healthy liquids
Staying hydrated body offers a multitude of benefits, while maintaining fluid in stomach eat car can give a feeling of fullness.Get your mind off food
It's a no-brainer to say that when you feel like you get hungry (or craving for something), the last thing you want is to be around someone cook something delicious cuisine and prohibited.Try to get involved in an activity when a craving comes not allowed to accomplish.
Prepare and organize time tables
Meal Plan is often reason enough to not fall in lust or too high calorie consumption to decline. The ideal is to write down your daily macronutrient target and eventually fill in a journal what you ate and what you plan to eat.Cardio workout plan for 12 weeks
Not much has relevance choose which form of Cardio, the idea is to put your heart to work, whether you choose the treadmill, elliptical trainer, or swimming.Start easy, in fact it is a program for those who are not very fit, even at first the idea is to improve your physique in these 12 weeks. Plus you'll be so in a caloric deficit and your body will have to adapt first.
Have patience, trust and respect this plan.
In the first 6 weeks rest for at least a day between workouts Cardio, and after the 6th week I recommend you do two days of training with a day or two of rest between them. The intensity should be small to moderate gender bias tape walking increased.
Week 1-3 cardio sessions - 5, 8 and 5 minutes
Week 2-3 cardio sessions - 8, 10 and 8 minutes
Week 3-3 cardio sessions - 10, 12 and 10 minutes
Week 4-3 cardio sessions - 12, 15 and 12 minutes
Week 5-3 cardio sessions - 15, 20 and 15 minutes
Week 6-3 cardio sessions - 20, 20 and 20 minutes
Week 7-4 sessions of cardio - 20, 22, 20 and 22 minutes
Week 8-4 cardio sessions - 22, 25, 22 and 25 minutes
Week 9-4 cardio sessions - 25, 27, 25 and 27 minutes
Week 10-4 cardio sessions - 27, 30, 27 and 30 minutes
Week 11-4 cardiovascular session - 30, 35, 30 and 35 minutes
Week 12-4 cardio sessions - 35, 40, 30 and 40 minutes
Weight training for 12 weeks
You use split upper / lower body (upper and lower body), number of repetitions may vary depending on the possibilities. When you execute a certain weight easily set and reps, weight grows.
Take breaks of 30-60 seconds between sets and 2 minutes between exercises.
Day 1 - upper
Day 2 - Lower
Day 3 - Break
Day 4 - Upper B
Day 5 - Lower B
Day 6 - pause
Day 7 - rest
Upper
Pushed incline - 3 * 8-10
Ramat with dumbbell with one arm support - 3 * 10-12
Pushed the bar sat - 3 * 8-10
Tractors (classical or helcometre) - 3 * 10
Skullcrusher - 3 * 10-12
Curls for biceps with dumbbells - 3 * 10-12
Lower
Squats - 3 * 8-10
Curls for biceps femoris - 3 * 12-15
Extensions quadriceps - 3 * 12-15
Raising calves on leg press - 3 * 15-20
Plank (abdomen) - 3 * 60 seconds
Hanging knee lift twist - 3 * 20
Upper B
Bank pushed horizontally with dumbbells - 3 * 10
Ramat with bent bar - 3 * 8-10
Lateral raises with dumbbells - 3 * 12-15
Traction helcometru - 3 * 10-12
The triceps extension cable - 3 * 10-12
Z bar curls with the bank Scott - 3 * 10-12
Lower B
Leg press - 3 * 15-20
Straighten the legs straight - 3 * 8-10
Of walking lunges with dumbbells - 3 * 10
Raising the legs of seat - 3 * 15-20
Crunch the cables - 3 * 20
Weight twistings on the floor - 3 * 20
