8 out of 10 people try to lose weight and fail. The odds are not on your side. I'm going to share with you the plan to get defined that I separated into 4 steps.
If you follow this plan, it is super doable to lose an average of 1kg of fat per week, and obviously, if you have a very high fat percentage, it will take a little longer to get a defined body. A fat percentage of around 10% to 12% is already a defined physique, and I can guarantee you that any beach you arrive at with this percentage will attract attention. Let's go to our first step, if you don't adjust this one, 1: you will have great difficulties in the others, and 2: they will not evolve, which is sleep.
When you have a good night's sleep, in addition to various psychological, physiological, and even psychic issues that improve, I will point out the balance of satiety and hunger hormones, ghrelin and leptin. If you sleep poorly, these hormones become imbalanced and make you hungrier the next day. There is a region of our brain called the prefrontal cortex, and it is responsible for making more rational decisions.
That moment when you want to eat a sweet, and then your cortex will say "We're on a diet", and at that moment you make a rational decision not to eat the sweet. When you sleep poorly, the prefrontal cortex is less activated. The first question: the number of hours you need to sleep per night.
What we currently have from science is the average of 7 to 8 hours per night. If you are already sleeping this number of hours, it may be that you are being harmed by poor quality sleep. We started talking about the importance of doing what we call sleep hygiene.
Two hours before bed you eat your last meal, and it needs to be light. About an hour before bed, you turn off all screens, computers, cell phones, television, and also turn off all the white lights in your house. From the moment you have access to this type of light, your brain understands that it is daytime, and then it disrupts everything, including the release of a very important substance for us to sleep, which is melatonin.
An hour before bed you stop everything and start, if it is your habit, reading. Half an hour before bed, take a hot bath, and if necessary, meditate. There yes.
You will be ready to get some quality sleep. The 2nd step is what will effectively determine whether you will have this result or not. If you don't have what we call a "calorie deficit", you won't lose weight.
Imagine that you spend 2 thousand calories a day, and consume 2300 calories. These 300 calories are left over, and they will become energy stores, lard. Now let's get to what will solve our problem.
I spend 2000 calories, and consume 1700 calories. You owe 300 calories. We call this diet a "calorie deficit diet ", and your body will take this debt from somewhere.
If you do everything I'm going to teach you in this video, it will remove the fat and you will be happy. These ultra-processed foods, you will see a large amount of calories there. But things get a little worse, because it has a lot of carbohydrates and a lot of fat.
When there is a lack of protein, it does not make you feel full. You eat, eat more, eat more, and the desire to eat continues. And there's another question on top of that, which is a habit that you're probably doing now.
It's watching the video while eating something. If you eat something while watching a movie or video, you distract your brain, making you eat more than you would otherwise. To get an idea, there is a scientific study correlating families that are obese with the behavior of eating in front of screens.
The first thing you have to keep in mind is: eat foods that will nourish you. If you just feel like eating and are going to eat to satisfy your craving, your body will take you to highly palatable foods, as they have more calories. Eat to nourish yourself, and give preference to foods that, in addition to already having a very clear characteristic, Since they are more naturally nutritious, include protein in this meal.
When it reaches the intestine, it releases the satiety hormone, and then you will eat a little, you will feel good, and you will stop eating. Meat, in general, chicken, fish, red meat, eggs, are great and if you are vegetarian or vegan, you can use grains. Lentils, beans, chickpeas, and also dairy products.
Cheeses, yogurt, the vast amount of foods is so huge that we've already made a video on the channel talking about them, and even putting them in order from the lowest amount of protein to the highest amount. An important point is to look at their preparation. Chicken fillet is super healthy and cool.
You arrive at the restaurant, ask for the menu, and find there "Chicken fillet parmigiana. " A crust bathed in oil, followed by a layer of cheese on top. The chicken isn't the problem, it's the things that go with it.
Look at these ways of preparing it and prefer grilled. Because grilling is food placed on a grill and nothing else. At most there was some seasoning, some salt.
But there is one more thing about food that can boycott your diet. There are some foods that are healthy, but they are very fattening. Protein bars do have protein, but they also have fat and sugar.
It's not that you can't eat these things, you need to be on a plan that makes sense in terms of calories, remember? This issue of being within the plan, of the amount of calories, extends to everything, even foods that you might think are bad for the diet, like, I don't know, chocolate or snacks. All of this can be included, as long as it is part of the plan, and this delivers so much results for people, when our students sign up on our platform, they receive a personalized diet as a bonus.
We have a team of nutritionists who, in addition to providing all the support on WhatsApp, also create our students' diets according to their routine and dietary preferences. I want you to learn more about this and become my student too. There's a link below, go take a look.
The third step is a powerful weapon to increase our caloric expenditure. Remember I told you to imagine that you were burning 2000 calories, and everything we've said so far is for you to consume fewer calories? To consume 1700 calories.
But what if instead of spending 2000, we can get you to spend 2500? The calorie deficit you had of 300 calories turned into 800 calories. Regarding training, let's look at two questions.
Strength training and aerobic training. Many people say that to lose fat, just do aerobics. A study was carried out that took into account a group that did only aerobics, another group that only did weight training, and a third group that did both.
This group that did both not only lost more fat but also gained more muscle mass. It's interesting that you do both. The more times a week this training happens, the better it will be.
Imagine you have one hour, 3 times a week, for a total of 3 times a week. If you take these 3 hours and divide it into half an hour each day, being 6 days, science shows us that this reduces more fat. Of course, as many days as you can.
I'm not telling you to go 6 times a week, but what if it's only possible 3? 4, 5? Ultimately, your routine will determine it.
Another question that arises: how much cardio to do per day. 20 minutes a day will help you. Now, - more will help more.
- Madam? Is getting on a treadmill and running at 4km/h the same thing as staying at 8km/h for the same 20 minutes? What I see a lot are people tapping cards on the cardio machine.
Does the intensity matter? It matters a lot. There are some tools that will help you.
One is a simple headset with music that you like, because this will make you have better intensity during your workout. Another tool is the famous pre-workouts, and I'm going to tell you about the Haze pre-workout, from Growth, which, by the way , is the brand with the best value for money on the market, and this is one of the best pre-workouts that we have nationwide. This will not only help you train weight training more intensely, but also cardio.
You have the channel's discount coupon, LALA. You even accumulate points to exchange for other products later. Now, the 4th step: consistency.
I said it is doable, and in a way it is easy, to eliminate 1kg of fat per week. But it's per week. Consistency is important, because you won't get the results in 1 week, but rather over the course of them.
It's about keeping your mind motivated so you can stay there. Our brain loves novelty, which is why we start an activity with a lot of excitement and energy, and after two or three weeks, that starts to decline. There will be days when all you want to do in life is not train, and that is exactly the day you need to train the most.
There is a region of our brain called the anterior middle singulate cortex, which is a region responsible for willpower, and every time you don't want to do something and you do it, you strengthen it. Next time you will go more easily. Of course, there are tools to help with this process, and one of them is to measure the result.
How many times have you come across a situation where you don't notice a change in your body? Because seeing it day after day makes you not see the difference. I'm going to share with you something that we do with our mentoring students.
They are "forced" to send us photos every week. From the 1st to the 2nd photo, sometimes you notice a difference, sometimes you don't. Take another photo, but after a month, we can already send 4 to 6kg of fat away.
And when we compare photo 1 with photo 4 or 5, the difference is frightening, and what we hear from them: "I didn't even notice. " If we weren't monitoring and didn't present this result, wouldn't this person become demotivated? And still when it comes to the idea of consistency, it's interesting that you have moments during this journey that you feel gratified, that you give yourself a gift, for being able to complete the whole process in a great way.
The free meal of the week is something you can do. You can arrive at the end of the week and treat yourself to eating what you like most. However, it is only one meal per week.
And this will do an absurd amount of good, both for your body in terms of metabolism and for your mind. You will be releasing dopamine to support and make you go harder in the evolution process. Your brain will understand: "I'm experiencing this here and it's cool to have done the whole process I did.
So, I'll do this process over and over again because I know there's a reward. " If you want to increase your calorie expenditure with specific exercises for this purpose, here is a whole list. If you want foods that will help you build muscle, you have the video too.
Choose one of the two and click now.
