After you have decided on your body type, you need to find in the table the intersection of your height and body type, which will show your optimal weight (upper and lower limits).If your weight exceeds the table norm, then your figure is the upper limit, and we will strive for it, and if your weight is now below the normal limit, then we will strive for the lower limit of the norm.10% of people will write that they have never weighed as much as indicated in the table, so for such people you need to choose their weight, which they had at the age of 25.Because 25 years is the peak of development of muscle and bone tissue.It happens that a person can weigh 100 kg at the age of 25, in this case you need to choose the weight at which you were the most beautiful.
We will look for our ideal parameters and set achievable goals for ourselves.You can be at the same weight all your life and be proud, but there is nothing to be proud of, because your muscle mass is depressed, and your clothing size is 2 sizes larger than it was then.And why be proud of this if you weigh the same amount due to adipose tissue.This is called the natural process of aging of the body, it needs to be provided for and worked with.Now, how much do you weigh now minus your ideal number?This difference will tell you how many pounds you need to lose or add.I’ll say right away that there is such a thing as “optimal weight loss” or “physiological weight loss.”If you lose 10 kg in a month, then the internal organs can float down, because the collagen basis of the ligaments, tendons, and fascia that cover the muscles is collagen.If you lose 2.5 - 3 kg in a month, then on the contrary you will get a lot of compliments because you will look good and fit.
Теперь мы ищем, за какой промежуток времени мы можем эти килограммы сбросить. Итак, если вы хотите, чтобы вы весили меньше и при этом вам говорили комплименты, мы вашу получившуюся разницу делим либо на 2,5 кг, если хотите медленнее идти или на 3 кг. Это физиологическая, нормальная потеря веса. Допустим: нужно сбросить 12 кг. Мы их делим на 3 кг ежемесячной потери веса, и получается, что потребуется 4 месяца. Добрать к уменьшению веса по 3 кг в месяц не получиться. Добрать получается 0,5 кг в месяц. Всегда сложнее добрать, чем убрать. Для того чтобы достичь необходимых результатов, нужно ставить перед собой конкретную цель: «К такому-то месяцу такого-то года, мой вес идеальный такой-то».
Let's think about fat now.I work a lot, when I work live, I work on bioimpedance technology "Smart Scales".By the way, I highly recommend focusing on these “smart scales” if you can afford them.These “smart scales” show how much muscle mass you have and how much fat mass you have thanks to the fact that it has a fat analyzer.There is a phrase: “It’s not the cutlets that make you fat, it’s the years.”Look carefully, at the age of 20-24 years for girls, 22% fat is the norm, this is good, and if a girl at that age consists of 20-22% adipose tissue, then she has a butt and breasts, and subcutaneous fat, everything that is called.At the same time, not a single excess fat.What happens at 60?