Secret circuit that allows you to burn fat + maintain lean muscle mass at the same time. The technique is suitable for everyone who wants to have an ideal body. Several years ago, you could find a large number of diets that promise that you will lose at least half a kilogram of fat daily. Then people realized that they were not effective and stopped paying attention to such assurances. But now they are back again.
Considering that most of the modern weight loss books promising such rates of fat burning are among the best sellers, we can conclude that they are being bought again. Of course, when it comes to losing body weight, and not body fat, then this is quite feasible without much difficulty.
However, this process is not fat burning, but is dehydration and cannot continue for a long period of time. Very quickly, the lost weight will return again. At the same time, in order to lose weight, it is necessary to lose exactly fat mass, and not total.
Is it realistic to lose half a kilo of fat in a day?
If you turn to the research of scientists, then you will come across completely different numbers. Most people are able to lose a maximum of two kilograms of body fat in a week. However, in reality, these indicators will be significantly lower.
If you have an average body fat and have a slim figure, then the rate of fat loss will be significantly lower. This is primarily due to basal metabolism, the level of which in such people is not high enough for rapid lipolysis. You simply won't be able to create the necessary calorie deficit. If you resort to means that accelerate fat burning, then muscle mass will begin to decrease, and you will quickly overtrain.
The loss of half a kilogram of fat in one day has been revisited relatively recently, although it all began many years ago. Almost always and in all similar nutrition programs, the creators do not distinguish between total body weight and fat mass.
However, when you lose weight, it is mostly water and not fat. Today there is no scientifically proven ability to lose fat so quickly. This is only possible in obese people.
If you have a small percentage of body fat, then they simply will not be enough to ensure such a speed of the lipolysis process. In most cases, all fast weight loss programs are based on the use of a certain drug or effects on the hormonal system. You must understand that there are no “magic pills”, and interference with the endocrine system can lead to sad consequences. This is a very delicate mechanism and its breakdown can be catastrophic. Also, training alone will not be effective, since fat burning is, in fact, the difference between calories consumed and expended.
Thus, in order to lose weight, you need to create a calorie deficit. However, this will only be effective for people with large fat reserves. The rate of fat burning of 0.5 kilograms during the day is impossible to achieve either from a practical or biological point of view.
Scientists have proven that there is a limit to the amount of fat that can be burned by the body for energy in a calorie deficit. The lipolysis rate is greatly influenced by the initial amount of fat. Based on the results of Lyle McDonald's research, from body fat, about 14 kilocalories can be obtained by the body daily for each kilogram of fat mass.
For example, take a man weighing 80 kilograms with 10 percent body fat. Thus, he has 8 kilograms of fat and, therefore, within a week, he can lose about 0.5 kilograms of fat with a calorie deficit of 112 kcal.
If a person weighs about 130 kilograms and has 37 percent fat, then he can achieve the desired fat loss of 0.5 kilograms daily, if he creates a calorie deficit of 1442 kcal. So we come to the answer to the question of how to lose 0.5 kg of fat per day on drying:
- You must be large enough or obese.
- It is necessary to create a calorie deficit in the range of 1600-1700 kcal.
This fact explains the desire of athletes during the drying period to lose no more than 0.5 kilograms of body fat during the week. Perhaps, with obesity, it is possible to lose about 15 kilograms of fat mass in one month, but this is very difficult to do. After all, it is important to remember that in this case it is necessary to lead an active lifestyle, and with excess weight, many exercises are simply impossible.
You should take a consistent approach in your fight against fat. Although there are situations in life when there is no time and you need to lose weight as quickly as possible. In this situation, many are ready to suffer, but to achieve what they want. In this regard, a few tips can be given.
How to get rid of fat quickly?
If you lead an active lifestyle and have a medium or large body complexion, then you can count on the loss of about two kilograms of fat within a week. But at the same time, you should work intensively in the gym and be as disciplined as possible in nutrition.
You must understand that you can lose weight quickly only if you have it. The lower the percentage of fat in your body, the slower the lipolysis process will be. Do not believe those who say that everyone can easily lose 0.5 kilograms of fat in a week. It all depends on the individual characteristics of the person. If you are very overweight, then this is possible. If you are slim, this will not happen. The complexion of a person's body directly depends on what kind of calorie deficit he can create.
Not everyone can achieve quick weight loss and you should not speed up this process, since you can only harm your health.
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