Something is stuck!!! You don't know what it is right now, but you know very well that you've been walking around for a long time and the percentage of fat still remains and holds the "altar funds". So how is it that you buy a gym membership and invest your money and time and not get what you want?
Let's go back in time to the first day you entered the gym motivated and feeling that in a few months you will appear on the cover of a fashion magazine. Reality sets in, you approach the instructor who built you a personal training plan according to your goals, a bottle of water, a towel and the "battle" begins to lift weights a little hard, a little unpleasant, the guys around you already look better with considerable muscle mass, there are a few feelings of inferiority You feel like a novice and everyone else is already at an advanced stage, but you try to console yourself with the fact that they also started like you.
In the first workouts, the muscles are a bit tight and still haven't recovered from the shock, but still you continue, trying to catch up with weights a little beyond your capacity. You change the order of priorities in your life and devote more time to training at the expense of things you used to do and slowly you fall in love with your new lifestyle. So at first you lost a kilo or two, but slowly you see that the scale doesn't move anymore, what's the reason?

Well, let's talk a little in numbers, let's say you do four training sessions a week, in each training session 30 minutes of easy jogging + an hour of strength training. Well, 30 minutes of light running burns an average of 300-400 calories while strength training does not burn fat but sugar, so 400 k multiplied by 4 workouts equals 1600 calories a week if we divide it into seven days we get about 230 k per day if you decide that day eat half a portion of falafel or half a steak or pita with turnips or anything that contains 230 k above your daily intake, you will get back everything you spent on training and maybe with a small interest and all this assuming you do 30 minutes of running in your training, what about those who do less ?!

The principle is simple if you take out more than you take in you will lose weight, if you take in more than you take out you will gain weight but that is not all if you take in too little i.e. do a "murder" diet then you will inevitably gain weight. Although now you will go down, but in the long run you will gain weight plus interest. And so why? Because your body feels that it is no longer getting the same amount of calories that it used to until now and therefore it slows down the rate of metabolism according to the incoming food which means if you eat one meal a day you have a metabolic rate of one meal a day what will happen once you decide to eat 2 meals a day One meal will go to fat, now you understand how there are people who don't eat much and are very fat and in contrast there are people who eat a lot and don't gain weight.

A second reason you don't lose weight is that you simply don't do the training you got from the trainer - either you do a partial workout or a workout that you think is right or you're not consistent at all, meaning you come to the gym once a week.

A third reason is that you simply do not know what to eat, when to eat and how much to eat. So basically you should eat every 3-4 hours a meal that consists of the nutrients in the ratio of 30% carbohydrates 60% protein 10% unsaturated fat.
Let's see what will happen on the day you decide to eat at your own discretion, let's say that today you eat a plate of pasta with a can of cola for lunch, so the pasta is a carbohydrate, let's not talk about the cola which is simple sugars that destroy every good part of your body, so we have here 100% carbohydrates and sugars, The body doesn't need that many carbohydrates, so it will store the excess as fat and jealously guard it until a drought comes to the world and then it will be used. What will happen on the day you decide to eat "on the fire" that is: poultry, meat and fish, well all of these are proteins and they make up about 90% of your meal (because there is about 10% fat in the pharynx in them) well the body doesn't need that much protein so what is left it will store as fat

Don't forget that a kilogram of fat is about 7000 calories. If we divide it by a week, we will find that it is 1000 k per day, that is, in order to lose a kilo per week, we must create a deficit of 1000 k per day, but we will not lose all of them on this diet, we will lose 500 k from our diet and another 500 k We will burn out in training.

Fourth reason, your training is not at maximum intensity. You end sets with a smile or after a set you spend about 5 minutes texting on your cell phone or chatting with the guys.

Fifth reason, you do not consider snacks as part of your menu. My dear friend, every bite is another minute or two on the treadmill.

Sixth reason, you don't recover from training properly. In order to get the most out of your training you need to eat well, sleep well and maintain good recovery intervals between training sessions.

Seventh reason: pressure
Studies have shown that stress causes the body to release cortisol (muscle breakdown hormone) and as soon as a muscle breaks down, the metabolism also decreases and your whole process slows down

Eighth reason, your knowledge of nutrition is lacking. So here are some things to keep in mind

A. If you skipped a meal, don't eat more at the next meal to make up for the deficiency, there is no need, it will accumulate unnecessary fat.
B. If you feel hungry and there is nothing to eat at the moment, it is better to drink a sweet drink than water, just make sure to drink slowly and not in two sips.
third. If you haven't eaten well before training, it's better not to train at all until you eat and wait 1.5-2 hours and only then train.
d. If you drink a cold drink it is better to have it with ice cubes because the body tries to heat the water to body temperature and thus burns calories.
God. If you only eat 3 meals a day, it is better for you to split them into six meals so that at each meal the body tries to digest the food and thus burns calories.
and. If you can drink black coffee without sugar about 20 minutes before training, it will give you extra strength during training and help you burn fat in 200% more. (Not for those with high blood pressure
G. If you talk on the phone, walk while talking and if you come to places with your car, make sure to park it some distance from the destination and walk. The same principle applies to elevators, always prefer the stairs. Every calorie counts…

H. Add green tea to your menu, it has so many virtues: it prevents the synthesis (assembly) of fat, accelerates metabolism and even lowers cholesterol
ninth. Use sucralose or stevia as a sweetener because it is several times sweeter than regular sugar, therefore the amounts used are small and does not contain calories

J. Eat the protein before the carb. Studies have found that protein leaves the stomach after three to four hours, while carbohydrates after an average of one hour.

There are many people who do not know the difference between carbohydrate, protein, fat, vitamins and minerals, so I will explain briefly:

Carbohydrate = energy. The world's source of energy is the sun and it emits sun rays that harm plants and in a process called photosynthesis the plant produces a carbohydrate which is a high energy molecule.
Protein = building. Everything related to building the body, from nails, hairs, bones, enzymes, hormones, etc
Fat = energy (but not available to the body like the carbohydrate) and a layer of protection whether it is against cold or damage and separation between the lower and upper watery part of the cell.
Vitamins and minerals = the traffic police of the body that regulate many important processes

From this we will understand that if we lower the amount of carbohydrates the body will be forced to use the second source of energy which is the fat but as I mentioned in the previous article not to drop below 80 grams of carbohydrates per day in order not to reach "ketosis" which is a dangerous state for internal organs and at the same time increase the protein to maintain a positive balance in the muscle.

As you can see, this is an exact science, so if you follow what is said here, I guarantee you that you will achieve results and significantly decrease the percentage of fat

This article is general to all strata of the population and is not a professional substitute and is not suitable for those preparing for a competition or training at a professional level