Hey guys!
Today I want to give you a few tips which you can use on the often asked question how burn fat
how can I lose weight, how can I get a good body, what do I have to do?
This video isn't about a crash diet but about a long-term solution of getting a good body.
Therfore you need a few facts to calculate this for every individual.
These are things like your height, age and weight
and to this come other things like your daily routine, what you do during the day.
These are all energy based elements.
Like going to school or to work, do I work in the office or on the building side
these are different things which are critical.
Do I only do sports once a week or 4 times a week
do I only do fitness or combined with football, volleyball, handball or other things
these are all things that actually have to be included to calculate for every individual.
Let's put all of these things aside and go to the basics
where we keep the things simple and roughly decipt.
The first thing which is very important to lose fat is first of all the nutrition.
If the nurtition isn't changed to the one you had before
you will never have the success you want to have.
You don't have to be a fitness fanatic who goes to the gym 5 times a week and has a great body
you don't have to switch the nutrition that much
You can do it like for the normal housewife, for the normal father, for the normal pupil or student
who doesn't wants to do so much fitness but just normal
and goes to studio 1, 2 or 3 times a week for example
or also only does functional training or home training
That means we downgrade this to the normal person who doesn't have the time
and there the nutrition still is very important
because I eat so many things during the day which aren't good
like in between a Snickers, Twix, Bounty or Hanuta
or a yogurt in the morning with crunch cereal
These are all things which have a lot of sugar and fat
and which you actually really doen't need
They raise the calories but doen't sate the body over the day to your satisfaction
that means you have to eat more
Therefore the most important thing first of all is to change the nutrition
and make sure that you doen't drink any softdrinks, no juices, maybe just water
but without taste because there is also sugar inside
away from the whole things like finished products
and all of this stuff but really that you make yourself oat meal with a protein shake in the morning.
Or with milk but just 1,5% fat as an example
or you use coconut milk or almonds milk, there are many possibilities to reduce the sugar
to reduce the fat and still making it tasty.
Then you can also eat eggs with a reasonable protein bread where the calories are low and without sugar
There are enough possibilities to switch the nutrition that it's still tasty
without being a fitness mania who switches the nutrition completley on fitness
and goes down with fat, carbohydrates and counts the calories
there are some people who also can't do this, I can, but others maybe can't
In the meals in between, the snacks, you can also make yourself a protein shake
If you manage to switch your nutrition the next step which is very important to me is the calorie deficit
Because without a calorie deficit you can't burn fat
that means you have to take less calories to you than your body needs
There is a certain ground zero which is different for every person
One needs 3000 calories, the other needs 2500 calories and an other one needs 4000 calories
to get to the ground zero.
With 2500 calories I am at ground zero.
No comes the important aspect which I explained before
The power conversion, what do I do a day?
Do I do more or less?
If I do more like I work on the building side, train in the fitness studio and also play football besides
I have a complete different power conversion than the one who only goes to school and besides nothing
and only goes to the studio 1-2 times a week or does a home training
These are things which I can't tell you, you have to look what you do a day
to know where you have to start
If I do a diet over a longer period I eat around 2000 calories a day
which is good with the power conversion I have a day
That means everyone has to make sure that he gets into a calorie deficit to lose weight
Lose weight isn't equal to lose weight
If you lose weight you can't always lose body fat but just body liquids, water for example.
That's why many diets are difficult because mostly you don't lose body fat but mostly water
or also muscle mass at first
because of the nutrition or the diet form which was chosen the muscle protection isn't possible
so you have to be aware of this
Let's get to the next point, the third, the macronutrient distribution
macronutrient distribution is simply the distribution of proteins, carbohydrates and fat
how much do I take from each things
You can go and say, this goes more into the low carb direction, that you take 20% of fat
Then you can go and say I take 30% proteins and 50% carbohydrates
You can also play with this and take 35% proteins and 45% carbohydrates
or you do 40% proteins and 40% carbohydrates
This also depends on the body type
Me personally go with 40,40,20
That means I take 40% proteins, 40% carbohydrates and 20% fat
For the distribution it is important that you make sure that you take 2-3g proteins for each kg body weight
around 1-1,2g of fat each kg body weight
and the rest carbohydrates
You can calculate this reffering to the distribution you had before
and then you have the rest.
And then you can work with the carbohydrates and reduce them
so that you don't have too many carbohydrates
Last but not least
comes sports, after the nutrition, after the calories and after the macronutrient
paralell to the other things I have to do sports
doesn't matter in which way, if I go to the fitness studio or go running outside
to play in a club isn't important but make sure that you do sports 30-60 minutes a day
maybe not every day but every second day, 3 times a week, 4 times a week
the more, the better, the more you burn the better it is for burning fat
Most people fail because they overdo it at the beginning and do less later on
and get into the old rhythm, put on weight and get fat and everyones wondering
that's why, from the beginning on, do what you want to reach for a longer period
reffering to nurtition, calories and sports and continue doing this
and then you will reach your goals
I hope I could help you, therefore we will see what happens
I wish you all the best!
See you! Your Giovanni.
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