How to lose weight quickly

1. Single service and strength training

The of tone house opens a new window. Adrian Williams, the training manager, said, "understanding the scale of services is very important for those who are trying to improve." the goal is to keep your part small. Williams' goal is to provide a larger breakfast, usually including four whole eggs, a slice of whole wheat toast and an avocado. He will eat a medium-sized lunch, such as roast salmon, half a sweet potato and salad. Then he will end the day with a small dinner, such as roast chicken and steamed Brussels bean sprouts. "Consume a lot of water and avoid white bread, such as bread, pasta, rice and potatoes," Williams said. "Nutritious food will be a key factor in providing the body with the materials it needs while consuming fewer calories."

As for your training, stick to strength training, but also mix a little heart activity. "If I'm going to compete, I usually increase the cardiopulmonary function of strength training," Williams said. "Reduce rest, timing interval, medium weight and higher repetition range" - this is the key to getting the outline.

2. Fasting and aerobic exercise

"I just received training for sports competition, [I know] one of the changes you can make is to do steady-state aerobic exercise in the morning," TS fitness opened a new window. Noam Tamir, founder and coach of CSCs, said. After complete fasting or taking some branched chain amino acids (BCAAs), these amino acids exist in powder form, just like proteins. According to Tamir, depending on your size, goals and fitness level, walk or run easily for about 30 to 60 minutes. "You want moderate intensity - about 60% of your maximum oxygen uptake - and not for long," Tamir said. This will help your body use fat as fuel more than carbohydrates. You'll see the weight melt faster.

3. Keep it simple

"To be honest, you'll never beat the basics: reduce calories, get enough protein, increase your intake of vegetables and water, and get extra sleep," fortitude strength club opened a new window. Said Dan trink, founder and co owner of CSCs. For trink, this protein comes from foods such as eggs and roast chicken. As for drinking water, he will increase his drinking and consume 4 to 5 liters of H2O a day. "Oh, make sure you tan," he joked. "Everyone looks tanned."

4. Focus on nutrition

The of tone house opens a new window. Shaun Jenkins, senior training manager, shoots every morning (without drinking). He mixed an ounce of apple cider vinegar with water, lemon and pepper and threw it back at 6 a.m. "This is a good reset for pH," he said. As for the rest of his slimming plan, he keeps the source of protein as thin as possible (fish, chicken and red meat at most once a week), eats a lot of healthy fat (mainly avocado, almost every meal), and consumes a lot of fibrous vegetables, such as sweet potato, asparagus and Brussels bean sprouts. "Trial and error is the best practice on your weight loss journey," he said. "Shredding actually takes time."

5. Track your food and increase your intensity

If you don't write down what you eat in a day - especially when you want to cut - it's your first mistake, said Jared P. Smith, crossfire Level 2 coach and creator of bam! Open a new window in Neo ü. "Otherwise you might think you're making a change, but you really don't," he said. "Personally, if I focus on weight loss, I will make sure to reduce sugar as much as possible, because it is the main cause of inflammation," he also increased water.

Smith focused on muscle endurance (low weight, high representation) when he tried to lose weight, rather than low representation and high weight (a typical way to build strength). He also combines this upgrading technology with crossfire and HIIT courses. "I'll do more interval based endurance training, including sprint and long-distance training," Smith said. Therefore, if you want to lose weight, try changing the heavy lifting day for conditioning exercises, including assault bicycles, skis, cloth or rope skipping.

6. Make minor adjustments

About two to three months before the big event, you try to be torn apart, increase the amount of aerobic exercise you are doing - and try to do it in a fasting state, so when you wake up exactly 20 to 30 minutes, brick's in New York opens a new window. Marco Paul, crossfire coach. Try to do it with an aerobics machine or 45 seconds of work, and then take a 15 second break for an action like burpees or jump jacks.

In addition, try to reduce (or completely stop) processed sugar, drink more water, and reduce sodium to 500 mg per week. To improve it, make sure you reach your seven to eight hour sleep goal.

7. Seek ways and means of life

"Training must be complete, including structured strength improvement, interval training, long-term structural training, and recovery through mindfulness practice and yoga," ice NYC / crossfire zero opens a new window. Said Mike Ramirez, crossfire Level 2 coach. This also includes sleep and recovery. Ramirez's favorite long-term aerobic exercise includes running and boating. "It's slow and steady, with some spacing and intensity changes," Ramirez said