Regular trainings - the important part of the complex allowing to get rid effectively of excess weight. However without healthy nutrition even the most hard trainings won't bring desirable result.
Basic consumption rate of calories for the person who is leading mainly the sedentary life and not having regular physical activity is about 25 kilocalories a day on kilogram of weight. Thus, for maintenance of the available weight of people, having body weight, for example, in 70 kilograms, has to under the set conditions to consume 1750 kilocalories a day.
At the same time in case you regularly play sports, to this size it is also worth adding expenses of calories on exercise stresses. For example, if you visit fitness club three times a week where on one hour you are engaged on exercise machines, it is worth taking into account that one hour of such loading burns about 520 kilocalories.
Thus, the person from the above example if he is engaged in the same mode, can count the expense of calories in the week. So, its basic norm will be 1750 * 7 = 12250 kilocalories a week to which it is necessary to add 520 * 3 = 1560 more kilocalories which it burns in gym. Therefore, the consumption rate of calories for it will be (12250 + 1560) / 7 = 1973 kilocalories a day.
The main rule of weight loss which will be read by any nutritionist is that to get rid of excess weight, it is necessary to spend more calories during rather long time, than comes to the organism. At the same time it is worth remembering that receipt of calories is defined by the nature of food which needs to be adjusted depending on intensity of the exercise stress. So, experts in the field of weight loss claim that to provide weight loss, harmless to health, which besides will yield long-term result, it is necessary to reduce the normal caloric content of the diet no more, than by 10-20%. Thus, in the example described above the daily consumption rate of calories which will allow to dump up to 1 kilogram a week is from 1578 to 1776 kilocalories a day. However, besides actually number of the calories coming to the organism with food it is worth controlling also their quality. So, animal fats and plain carbohydrates, for example, sugar, have property to be processed much quicker by the organism into fat stocks in case you immediately didn't spend the energy which is contained in these substances. And here complex carbohydrates for a long time will provide you with energy which will come to the organism gradually and won't turn into fat. Sufficient consumption of proteins is necessary for creation of muscle bulk which will increase in process of progress of your trainings and combustion of fat that will allow to construct the beautiful relief body. So that to lose weight as a result of regular trainings in the gym, it is necessary to control the food carefully: it is necessary to reduce consumption of plain carbohydrates and animal fats, to include more vegetables and fruit in the diet and to provide receipt in the organism of enough protein and complex carbohydrates which contain, for example, in meat products and grain that trainings were effective.