All right Leandrão, so we have rice we have whole noodles, we have oats, we have fruits. Leandro Twin, fruit has no fructose that melts the liver? No, no, this is all wrong, remember to look for Leandro Twin more theme when you have a question.
Leandro Twin more fructose or fruits in the diet, you will find a video here. I'm eating chicken breast, everything just right. What a beauty, i'm eating healthy.
This is step 10 of the video on how to lose weight healthy, It's? That, this same people, only we we have 9 more that if you just . .
. I eat everything whole, I take skim milk, everything will go wrong. Leandro how is it going all wrong, Leandrão I don't have to do that?
Yes, but if you don't the rest will not work either. So, stay with me and subscribe here on the channel, click on like, because yes you have to eat healthy but you eat healthy it means that qualitatively you eat well, only we have other variables in the process slimming. Number 9 I I always stress to my students, deficit energetic.
You eat healthy, cool, but what about the quantity? Because you've seen a bodybuilder when he wants to win weight, what does he use? Eat fruit, eat brown rice, eat chicken breast.
What are you eating? That. Is for losing weight is what then?
That's it too. But you have to have a calorie deficit, that is, you spend how many calories in your day? I spend 3,000 calories.
So, you have to eat 2,500. Leandro Twin, but I can't eat 1,500 to lose a lot more fast? So, just that your metabolism has been following your intake, so you have 3,000 and reduce it to 1,500 it will tend to go to 1,500, because he doesn't want you to die, right now you are going for death.
Of course, you are taking out your stock, if you continue like this your stock is limited, you speak. So, what body does? No, no, we will not let this madman kill himself, we let's take and we will reduce this consumption daily energy.
Therefore that the caloric deficit of healthy, personal weight loss has to be little by little. I put 1,500 metabolism, comes here. Beauty, and you are always reducing your intake, starts with 2,500, drops to 2,300, drops to 2,000 and sometimes with 1,800 you have already finished your cutting.
Beauty, finished the weight loss by eating quite calorie. Now, if you play 1,000 when you stagnate you have to play 500. Are you going to eat 500 calories a day?
Leandro I can do it, I’m fervent. Beauty, you can be fervent only that your body is not, it will develop binge eating mechanisms, with assurance. And our number 8 on the list is the what?
Counting macronutrients. Have to eat healthy, I have to make a deficit caloric, I will count the my macros. For a process of slimming you will work with about 1.
6 to 2g kilo of protein, that is, you weigh 100kg you will consume more or less 160g to 200g of protein, carbohydrate about 2g kilo. So, 100kg 200g of carbohydrate. Fat more or less 05g kilo to 08g kilo, that is, 50 to 80 grams of fat for a 100kg individual, you will have a constant weight loss process healthy.
Leandro Twin, can you speak one a little bit more of this macro count, because it looks like a complicated business, 200g of carbo is 200g of rice, for example? No, 200g of rice will have 50 or so grams of carbohydrate. Remember look for a video of me, Leandro Twin more cutting macros, then you will find all.
Number 7, fiber intake. Said protein, carbohydrate, fat, show ball, you're already 90% of the way walked. Only the amount of fibers, guys, it's really cool, because when you reduce the amount of food automatically decreases the amount evacuation, evacuation quality, intimacy with porcelain, there is a little bit more worn out.
So if you put fiber in your diet you will improve your intestinal transit. Fiber will also help in maintaining the blood glucose, you will eat and send fiber together your sugar gets more stable, this is good for sensitivity to insulin, that if yours is good you will respond more in a process of weight loss and mass gain muscle, will give you more satiety. So, I made my lunch, Leandrão, 200g of rice, 200g of chicken, but I was used to eating a pound, Bricklayer Life Style.
Okay, I'll put 5g psyllium, look at the editor writing here for anyone to be in doubt, and then with psyllium you will decrease your gastric emptying, it will take longer for it to happen in terms of time, and then it will give you more satiety. More or less 10g for every 1,000 calories you ingest, which can be more if you do not have diarrhea and may be less if you have a picture diarrheal. Number 6, water.
Water? Yes, just think about the following, I sent fiber, and I can send fiber from psyllium, from oat bran, or I can eat lettuce. What fiber will do to give me satiety, one of the mechanisms?
She goes pull water for it and this will generate a stuffing, will cover the bottom of my stomach, the body understands this, decreases ghrelin secretion and decreases my hunger. Realized that I said she pulls water for her? And if you don't have water, what will happen?
It won't pull. All right. Only it goes to the intestine, there it pulls, when you pull in there it dries out the stool.
Of course, because you dehydrated the feces, and then you eating fiber will get more stuck still. So, what do you need to do? You will consume fiber and drink water together, and then she will steal this water and then she will take water for the feces, and then you moisturizes there, then it works.
Number 5, do the your meal from the trash. First, factor psychological, if you lose here you lost at all, period, all world knows that. The free meal help.
Because? Because it works with reward system. Gee, I'll do it right and there i have the right to do that, and nothing I eat there will get me get in the way, because the rest of the whole diet is all right.
In the short term it's very easy for you to have a discipline incredible. Now, in the long run, when i talk long is 10 years of you keep on a healthy routine, then we will see the difference. That’s why 90% who loses weight gets back to fat, so this should be a warning to you.
The free meal is not only that, the free meal recharges carbohydrate in your body filling glycogen, which is below when you takes the carbohydrate, with more glycogen you train harder and then you get a bigger hypertrophy and a healthier weight loss process. Again the example of a student of mine, sat there and said: Leandro I did everything right and I didn't lose weight. We started investigate, but did you follow?
Did you weigh? All right, I didn't even do the trash day. I said: No, wait, but I said to do.
No, but then I didn't want to do it have more results. Because there was less, because the substrate was missing energy for fat loss. Fat burns on a fire carbohydrates, so eat a meal free per week, quiet.
Number 4, for if the energy deficit increases aerobic, but you don't have to overdo it. Why do you remember that I explained the deficit? If you throw too much down the body go get him and then you don't have more strategies.
So, the aerobic starts good, two hours a week, spent a month we go 3 hours a week, spent a month we go 4 hours a week, always slowly, you decrease the food, as I explained before, doing the calorie deficit through food and increasing aerobic exercise. Leandrão, but it comes at the end of the third month I I have to do an hour of aerobics a day, not that you need it, but you can happen, and I'm eating a lot little, it's very difficult. Does aerobic fasting, low intensity, walking accelerated, for body composition is excellent, save your energy for the weight training, in this sense it is more interesting.
Number 3, weight training and hypertrophy. If you want to lose weight healthy you don't want to be flabby, you don't want to be sarcopenic, rotten, thin, I mean thin from not having muscle mass. So, I already answered people, again, with 1.
70 and 70kg with 30% fat. Because? Because there is no dough.
It means that is her fat high? No, the percentage is high. So, she lost weight, but losing muscle mass and remains bad, that is, do weight training for hypertrophy muscular.
Number 2, many people eat out of anxiety, but some people don't. But what happens is that serotonin regulates our levels of anxiety. So, 5-htp is a precursor to serotonin, and it can be widely used in weight loss healthy.
For those who have no type problem, no disorder, 100mg, 200mg is beyond excellent, in some cases up to 50mg. And it will help you be calmer, because no cutting when you reduce the amount of energy you automatically seeking this weight loss can cause some irritation. So, in that sense the 5-htp helps your mood, improves your sleep, because when you go to sleep with less food this can become a little bit harder to have a quality cool sleep, and it also helps you to give a faster satiety level, which is great.
Going our number excellent 1 which are thermogenic. Guys, the thermogenics improve a little bit the burning fat, I will repeat, one little fat burning. You can you lose weight without thermogenic?
Certainly. So if you get clogged of thermogenic to lose body fat is because everything is wrong with diet and training. So, get everything right.
THE thermogenic may be welcome, because improves the mood, makes you spend more energy, train harder? Truth. It increases your rate basal metabolic rate?
Improvement. Him decreases your appetite, those who have caffeine for example, or any other drug sympathomimetic? Also.
That alkaloid is fantastic, which is caffeine, but he alone will not do the burning of fat at a significant level, it is a crutch, a crutch. So, will you help to walk with a little more quality on that journey. So don't be clog of thermogenic, if possible until starts without, or with a small dose.
I'll send 100mg of caffeine, one express. And then with time you will increasing, because hunger is increasing, the energy goes down, and then beauty. Leandro Twin, very good, I wanted to understand a little more about this thermogenic.
Well, for those who already clicked, only for those who liked it and subscribed to the channel, have this video here: All about thermogenic. So, now you already understood the process, you have to understand what the thermogenic is going to do in your body. So, give take a look at this video here.
