Here are some tips to lose weight for summer!
And ofcourse the answers ofthe friday factday polls.
THE MOST EFFECTIVE WAY TO LOSE WEIGHT is to go for (healthy) calorie deficit, eat food with nutritions and to do cardio at “60%”.
Let me break it down for you
The amount of calories you need in order to lose weight are easily calculated if you Google ‘calorie calculator’. For example: if I sit still the entire day I burn 1450 calories. But because I move during the day I burn around 2500. If I want to lose 0,5 kg a week I should eat approximately 500 kcal less, so 2000 calories. Don’t go. Crazy on eating less, we still need fuel!!
You have to eat nutritions, so skip the cheatmeals. We want to fuel our body! That also means we don’t skip carbs because carbs are the energy source for our body. If you lower in carbs, you’ll feel tired really quick and that’s not what we want. Try to avoid (unhealthy) fats instead.
My tip: use a food tracker like @myfitnesspal which also gives you accurate values of the macro’s you need.
When you decided to go for cardio too, make sure you use the tips above. Without a proper diet you can run all you want but won’t lose a single pound.
To lose the most fats during cardio you want to go for 60% tempo because you will burn more fats compared to 80%. That is because it takes more time to break down fats (slow energy source), and your body can focus on that at a lower intensity. If you go for 80% you will burn more carbs (quick energy source), because they are easier to break down. You will also burn fats at 80%, but you will burn more fats at 60%.
What the hell is 60% and 80% ?! There’s a formula for this one, depending on your age, this one is for 60%: 220 - your age x 0,60 = heart rate.
Extra info: 220 minus your age is your maximum heart rate (average for humans with your age).
For example, I’m 23.
220 - 23 = 197,
197 x 0,60 = 118.
That means I train at 60% if my heart rate is close to 118 BPM.
I hope this was helpfull and you can use it to lose some weight for summer!
If you have any questions, please feel free to send me a DM, I love to help!