93% of people cannot lose weight, and for you to be in that group of 7% who can, you need to master the 3 pillars of weight loss. The first of them is food. You have to understand what a calorie deficit is.
What science hammers home today is that if there is no calorie deficit, there is no weight loss. Everything you eat in your day adds up to the calories you are taking in, and everything you expend is the calories you are burning during the day. If you consume 2,000 calories, and you burn 2,000 calories, you have a balanced calorie intake and burn, and we call this a normocaloric diet.
For you to effectively lose weight, science says that a calorie deficit is essential. You have to have your consumption , for example, of 2 thousand calories, but you need to have a higher calorie burn, to provide your body with a "debt". 500 calories were missing.
These 500 calories are what we call a calorie deficit, and where is the proposal for your body to get it from? From lard! The reverse can also happen.
You could be spending 2,000 and then stop and consume 1,500. However, there are some catches during the day. One of them is fit foods.
The crowd loves it. Chocolate fit, hot dog fit, pizza fit, and many people look at the "fit" and think it's relaxed, good, but fit doesn't mean it doesn't have calories. In fact, there are many "fit" foods that have more calories than non-fit foods.
- I was cheated! When we say fit, do you want to see something? Is Chokito fit?
No. And protein bars? And yes.
It's fit! Is a waltz dream fit? And cereal bars?
What if I say that these two fit foods have more calories than non-fit foods? - You are wrong! The vast and overwhelming majority of protein bars have more calories than a Chokito.
Be careful with the prank. The second block that makes up this pillar is your weekend, which is the issue of alcohol. Fat has 9 calories, and carbohydrates have 4.
Look how fat makes you more fat, and alcohol has 7 calories, so it makes you more fat. But it's not just the consumption of alcohol, people get together to have a drink, and end up snacking on something. Bar food is fried and greasy as hell.
What am I telling you? On your weekend, alcohol is consumed most of the time, and consumption accompanies other foods, which also have a lot of calories. The person diets all week, cute, and arrives on Friday and it starts, it's happy hour day!
All of this causes you to greatly increase your calorie consumption. When I talk about a calorie deficit, it refers to the week, not the day. Typically, what happens?
You can apply a calorie deficit on Monday, Tuesday, Wednesday, Thursday, and on Friday it's already crazy, where you practice a calorie surplus, where you eat more than you spent, and on Saturday and Sunday too. This entire caloric surplus compensates for all the deficit you built. - And he continues to gain weight, this is the reality for many.
- She's going to have a fit! This can all lead you to take another measure that will continue to take you downhill, the third block of this pillar here, which is highly hypocaloric diets. You're on the diet during the week, at the weekend you do the shit I mentioned, you go up during the week and you're fatter, so on, and you do the following: tighten your diet!
As it hasn't sunk in that all the weekend mess gets in the way of what you do during the week, you follow a more restricted diet, take things out of your meal, start intermittent fasting, start adopting crazy diet strategies, and It often makes your calorie intake too low, and then you get into something tricky. Within what you spend, you have what we call basal metabolic rate, and you cannot neglect it. If you don't do anything, you'll spend it there.
It's the functioning of the organs and everything. Let's assume this rate is 1200 calories. 1200 calories to keep you alive.
Then you go on these crazy diets, and consume less than those 1200 calories. Imagine what message your body receives when it doesn't have basal energy? - I am dying!
So he doesn't die, what does he do? Decreases metabolism. Then you're screwed, because it starts to run at idle.
For you to lose weight, you're screwed. You will eat a lettuce leaf and you will be gaining weight, your metabolism is destroyed, down there, depressed. There comes a time when you can't maintain it, you don't lose weight, and when you start eating again your body says "good thing, if I suffered back then and almost died because I didn't have food, now that there is food I'm going to create a stockpile, it might happen again, I will be prepared" This store of energy in the form of lard.
How beautiful! Now we understand - the famous accordion effect. - Ah, now I understand!
Now, let's move on to another pillar that is important for your weight loss, and if you get it wrong, things won't go well. We're talking about training. Remember consumption, what you spend, and you need a calorie deficit.
You could consume less, but imagine not. You're still here, we have the option to do this. TEI!
Increase calorie burning through training, and when we talk about this, we have 2 forms: weight training and cardio. Bodybuilding burns calories right there, when you're doing it, which is great. It burns more calories because you go there, train, stimulate the muscle, and when you finish training, your body goes into the regeneration process, which also consumes a lot of calories.
After this muscle process is beautiful, it consumes more calories to be there, so - it's easier to lose weight, bro! - Asmei! But now let's get to the cardio.
If you only train weight training, will you lose weight? Yes, but if you train and do cardio, you will lose more and better weight. First, you induce your body to consume calories from fat, through little things called mitochondria, and the more cardio you do, the more mitochondria develop, and the more they consume fat to provide energy to the body, and that's great, but there is another point.
The more sensitive your body is to a hormone called insulin, the more easily you build muscle and burn fat, and guess what cardio does? Increases insulin sensitivity. Cardio gives you the ability to capture oxygen better, and all of this also promotes fat burning.
In other words, if you do cardio, you will improve your attack on the lard under your belly button. You understand that training is important, that weight training and cardio are important, but there is another point. The more intense these workouts, the more you enhance this result.
And let's face it, there are days when we don't feel like it, with that basic laziness. I'll tell you what I do, I put in a Venom, which is a pre-workout from Drgon Pharma, one of the most powerful on the market, and it gives me a boost and I get going during training. If you also want this magical formula to give you that boost, there's a link in the description with the coupon LALA, take advantage of the entire Drgon website, it's us!
Let's move on to the third pillar, and this one is fundamental, because it will support the other pillars. It is only here that you find that one pillar supports others. - The wretch is a genius.
- We're talking about mindset, and what I mean is that you can build a mindset that allows you to put into practice the things I've said so far. You know everything about diet, you know everything about training, but you don't do it. What's the point?
♪ Nothing, nothing, nothing, nothing ♪ Let's start with our first block: having a very well-defined objective. You turn around and say: "Lalá, I want to lose weight" How much weight are you going to lose and for how long ? If you don't have a clear objective like "I want to lose weight, and I set a goal of losing 10 kg", and it's not losing, because what is lost is found later.
It is to eliminate. AND! We are talking about mindset.
How long? "I want to lose 10kg in 2 weeks" - Stop, it won't work. - Did you freak out?
Unless you cut off an arm. We need coherence. We start to create awareness, and if you don't do this process, you won't be able to measure whether you are moving towards your goal, and you will very possibly enter into a process of frustration, because you won't get the 10kg in 2 weeks, you'll think it's not for you, that people in the world are happy because they can do it, and you can't, so it's sad.
Do you notice how it started to lighten? Let's move on to the next mindset block. Here, I will give you a practical tool.
After it, you will say "Lalá, I love you. " Our brain is lazy and likes fat, and this is due to our evolution. Everything is fine.
That said, if you have chocolate, biscuits. . .
Pizza, cookies, some tubes, a roll with cheese. . .
If you have these things in your house within easy reach, you open the fridge and the brigadeiro gives you a wink, and you will eat at some point. Then, you broke your diet because you went to get water and there was guava, you couldn't resist and now you're in trouble. The tool I'm going to give you now for free, and I could charge you for it: make it difficult to make it easy.
It's easy to eat junk food, look at the guava paste and succumb to that desire. You will make this difficult. You won't have these things at home, because when you're in a pinch, when you're tired and hungry, you'll eat.
- I'm a piece of shit, 'shit'! Another block that is extremely important and largely neglected is sleep. Sleep greatly impacts your decision-making the next day, and also your entire physiological system.
I went into more depth in this video here. I'm going to tell you that if you do these things and neglect sleep, you'll be driving a car with a flat tire. Click on this video here.
