. You see, a lot of guys will say that they just want to “lose the last 5 kg”. But at that stage of their physical transformation, what they really want is to achieve a lower body fat percentage and a larger and more defined musculature. And for that, they need to switch gears from their previous weight-loss plan to something that is closer to the next phase of their goals.
Remember that the proverbial “last 5 kg” have more to do with physique than weight. Muscle, as you've heard, weighs more than fat. That means your reliable scale, which was your compass that guided your previous weight-loss goals, won't tell you much about your progress. In a perfect world, Donavanik says, you should do a morning cardio session on an empty stomach if you can handle it and then lift weights later in the evening.
Do you only have time for one workout? Lift weights before cardiovascular exercise and “work out” when you have more energy. That's when you'll get the most out of your training, when you feel better, and when you can push yourself 100%. Because if you had been exercising regularly and eating well, you would have gained muscle. If you've already lost a large proportion of the fat you wanted to lose, you've probably been training quite well and you've started to see the benefits of exercise, so you may already have this step covered.
You may need to step out of your comfort zone a bit and add different types of exercise to your week. But trust me, it's really worth it when you see the results. Nutrition and exercise must be used together to get the results you want. It is not possible to choose just one or the other and be healthy.
Let's take another look at our physical training. Intensity while exercising is really just something you can know. But if a trainer isn't something you're willing to try yet, I have a couple of exercise tips for you. Ectomorphs don't usually have body fat problems.
A small change in nutrition and exercise will suffice. If you want to lose those last 5 kg stubbornly, you'll have to change what you've been doing. Many kids are skeptical about hiring trainers, especially if they've managed to lose weight on their own. To control your fat-increasing hormones, follow nutrition plan 28 as strictly as possible and be sure to also follow steps 6 and 7 below.
For a man trying to lose those last 10 pounds, Donavanik advocates a diet of 50% protein, 30% fat and 20% carbohydrates. When people try to lose those last five or 10 kilos, sometimes what they really do is fight against their body. Try a light self-hypnotic process at home: close your eyes, take a few deep breaths, and imagine how you want your day to go. However, if you're not following a specific weight-loss diet plan and you need to lose the last two kilos, it'll be important to find areas of your diet where you can reduce unnecessary calories.
If you've been trying to achieve it for five years, it may be that what you really want is not to lose five kilos but to improve your body image. If you only have a few pounds left to lose until you reach your ideal weight, but that weight won't move no matter what you do, you're not alone. Growth hormones are also released during the night while you sleep (they're responsible for building lean muscle and help you burn fat), so not getting enough sleep really means that many people struggle to lose that extra layer. For many mothers, it's hard to lose the last 5 kg to reach their ideal weight (whether it's the weight before the baby or another goal they've chosen).
I have helped more than 300,000 people lose more than 3 million kilos with my Home Fitness %26 nutrition program, so I can tell you that staying 2 kg to 5 kg away from your target weight is a common problem. So even though you've only lost some of the weight you wanted to lose, you may have gained some muscle, which ruins the equation because we just wanted to lose fat. .